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Jamie Eason's LiveFit Trainer: Day 69
Let's really knock this one out of the park, gang! Shoulders and triceps work together, so it makes sense to train them together.
Terms you'll need to know:
Superset: Perform the first exercise and then immediately do the next exercise. Only then do you take the 2-minute rest in between before repeating again.
Active rest: Do the first exercise, and then instead of resting, perform the active-rest movement (for example, jump rope). Immediately repeat the first exercise.
Triple set: Perform the first exercise, followed immediately by the second exercise, followed immediately by the third exercise. Only then do you take the 2-minute rest in between before repeating again.
The Workout:
Working Set + Active Rest:
Smith Machine Bench Press
3 sets of 15 reps
Rope Jumping
3 sets of 1 min
Working Set + Active Rest:
Bench Dips
3 sets of 15 reps
Mountain Climbers
3 sets of 15 reps
Superset + Active Rest Combo:
Standing Dumbbell Upright Row
3 sets of 12 reps
Arnold Dumbbell Press
3 sets of 12 reps-
Rope Jumping
3 sets of 1 min
Superset + Active Rest Combo:
Side Lateral Raise
3 sets of 12 reps
Triceps Pushdown - Rope Attachment
3 sets of 12 reps-
Rope Jumping (high knees)
3 sets of 1 min
Superset:
Medicine Ball Pushups
3 sets of 10 reps, both hands on ball-
Pushups
3 sets of 10 reps
Triple Set:
Standing Calf Raises
3 sets of 20 reps
Seated Calf Raise
3 sets of 20 reps-
Rope Jumping
3 sets of 1 min
Cardio:
Running, Treadmill
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30 minutes total
The Meal Plan:
See the introduction to Phase 3 for guidance on manipulating your calories and portions:
| LOW-CARB DAY CALORIE CALCULATOR |
Breakfast:
-
Egg Whites
-
Whole Egg
Ladies - 1 egg
Guys - 2 eggs -
Oatmeal
-
Egg Whites
-
Ezekiel Toast with all-natural peanut butter
1 piece
-
Protein Shake
-
Cottage Cheese
-
Almonds
-
Grapefruit
1/2 grapefruit
Mid-Morning:
Lunch:
Or
Mid-Afternoon:
Or
Dinner:
Or
Evening:
Or
-
Protein Shake
-
Cottage Cheese
-
Almonds
-
Grapefruit
1/2 grapefruit
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