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.

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:

Working Set + Active Rest:

Superset + Active Rest Combo:

Superset + Active Rest Combo:

Superset:

Triple Set:

Cardio:

  • Running, Treadmill Running, Treadmill

    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
Enter Your Weight
Results
Total Calories
Carbs
Protein
Fat

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About The Author

Jamie Eason has become the world's fittest model and continues her hard work and dedication by contributing her knowledge about fitness and nutrition.

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sprag1213

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sprag1213

these workouts are INTENSE!...bring on week 11!

Apr 14, 2012 11:40pm | report
 
BJWhitts

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BJWhitts

Week 10 DONE! Still going strong!

Apr 28, 2012 9:17am | report
 
Christabean

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Christabean

I'm having trouble eating only 85g of carbs!

May 19, 2012 11:47am | report
 
vallindsey

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vallindsey

Does anyone know the recipe for the chicken lettuce wraps? I couldn't find a recipe.

May 26, 2012 3:54pm | report
 
sharoncuevas21

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sharoncuevas21

on low carb days i have to eat 74 grams of carbs. however, i am feeling really weak and with constant headaches from low carb days. i drink a gallon of water a day and i eat every three hours like i'm supposed to. hopefully it goes away but i just started carb cycling this past weekend. i count veggies and fruit as carbs. any tips?

Apr 30, 2013 6:55pm | report
 
buildinmiabodi

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buildinmiabodi

60% of the time>I cannot include the cardio in as I get home late from a very physical job. No worries though, I do what I can and results are crystal clear!!!

May 29, 2013 3:57pm | report
 
allkindsosass

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allkindsosass

Ditto!

Apr 17, 2014 10:44am | report
highdimension

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highdimension

Yay! Finished Week 10! My left knee started hurting during my workout today, so instead of sprints, I used the elliptical to finish off the workout. Ready to push onto Week 11 and so looking forward to a rest day tomorrow!

Dec 14, 2013 9:39am | report
 
allkindsosass

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allkindsosass

Finished week 10! Feeling and looking great though no add'l weight loss.

Apr 17, 2014 10:45am | report
 
becksbayda

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becksbayda

Sorry if this has been asked a million times. But if my low carb day consists of 1400 calories and I burn 800 calories at the gym, am I to eat the calories that I burned at the gym back?

Jun 15, 2014 10:26am | report
 
shannondraughn

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shannondraughn

Shoulders twice a week....starting to see some cuts :)!

Jun 23, 2014 12:03pm | report
 
Showing 1 - 11 of 11 Comments

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