Today's resistance training is divided between an upper-body part (shoulders); and a lower-body part (calves). You'll be doing high reps in circuit training fashion.
After three days on low-carb, it's time to feed some carbs back into your diet for a day.
So are you ready to hit the gym? Let's do this!
Complete 20 reps for every exercise back to back, without rest, for a total of 140 consecutive reps. Rest 3-5 minutes between each circuit and then repeat 2 more times.
- Dumbbell Shoulder Press
- Seated Bent-Over Rear Delt Raise
- Front Dumbbell Raise
- Side Lateral Raise
- Standing Dumbbell Upright Row
- Calf Press On The Leg Press Machine
- Standing Calf Raise
The Meal Plan
See the introduction to Phase 3 for guidance on manipulating your calories and portions:
HIGH-CARB DAY CALORIE CALCULATOR
Jamie Eason's LiveFit Phase 3 High Carb Meal Plan PDF (160 KB)