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Jamie Eason's LiveFit Trainer: Day 79
SHAREThis is the second time around with this identical back-and-abs workout, so your muscles should be ready to rock it now. Accentuate the mind-muscle connection on the abdominal moves; feel your muscles contract intensely each repetition.
Let's get started. See you at the gym!
The Workout
Complete 20 reps for every exercise back to back, without rest, for a total of 140 consecutive reps. Rest 3-to-5 minutes between each circuit and then repeat 2 more times.
Circuit: 3 rounds
Barbell Deadlift
20 reps
Bent Over Barbell Row
20 reps
Wide-Grip Lat Pulldown
20 reps
Seated Cable Rows
20 reps
Hyperextensions (Back Extensions)
20 reps
Knee/Hip Raise On Parallel Bars
20 reps
Air Bike
20 reps
After you complete the workout, perform 30-40 minutes of cardio (your choice). Aim to keep your heart rate below 220 - your age.
(Example: 220 - 35 years old = 185 beats per minute.)
After you complete the workout, perform 30-40 minutes of cardio (your choice). Aim to keep your heart rate below 220 - your age.
(Example: 220 - 35 years old = 185 beats per minute.)
| HEART RATE CALCULATOR |
The Meal Plan:
See the introduction to Phase 3 for guidance on manipulating your calories and portions:
| HIGH-CARB DAY CALORIE CALCULATOR |
Breakfast:
-
Protein Pancakes
-
Banana
1/2 banana
-
Egg Whites
-
Oatmeal With Blueberries
Mid-Morning:
Or
-
Turkey Meatloaf
-
Homemade Protein Squares
2 squares
Lunch:
Or
Mid-Afternoon:
Or
Dinner:
Or
-
Protein Shake With Flax And Berries
-
Almonds
Evening:
Or Or
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3 Comments
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- Follow This Discussion by:
- Body Stats
- ht: 5'10"
- wt: 189 lbs
- bf: 9.5%
Saharaci
I know you posted this months ago but I'm replying in case anyone else is wondering the same thing. I use My Fitness Pal to calculate my calories and carbs in this phase. The pancakes are in the database so you can work out how many you can have. For me it's 2 pancakes with half a banana. The pancakes are delicious!
- Body Stats
- ht: 5'4"
- wt: 120.34 lbs
- bf: 21.5%
BecciBowe
Oh my goodness - after the legs yesterday and more dead lifts today I have a serious case of jelly legs! Love it!
- Body Stats
- ht: 5'0"
- wt: 118.8 lbs
- bf: 20.0%
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