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Jamie Eason's LiveFit Trainer: Day 79
This 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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