The Bizzy Diet 21-Day Fitness Plan: Upper Body

The clock is ticking. Luckily, you're transforming! Here's the upper-body Bizzy workout that'll help you get peeled in 21 days.

Overview | Nutrition & Supplements | Workout A | Workout B | Rest


Your business suit says a lot about you. If it doesn't fit you anymore, it says more than you want it to. You can get the chest, gut, back and arms you want, and it starts with this 3-week jaunt through a dedicated fitness regimen.

This isn't easy, and we don't suggest beginners jump right into this program. It's designed for people who have been in the gym, who understand the concepts of failure and exhaustion.

These 21 days will make you want to quit, but we know you are stronger than that!

The Bizzy Diet Workout A

Watch the video: 6:32

The upper body workout is buffered by intense bursts of HIIT cardio. The lifts are basic, but make sure to watch the videos to know your proper form. This workout is all about intensity. There is little rest and even less room to sit and bemoan your plight or pain.

You don't have time to whine. You barely have time to work out. That is why this trainer exists, to save you time by energizing your entire body in just 21 days!

Download the men's MusclePharm BIZZY DIET 21-Day Fitness Plan in one easy to use E-book! Go Now!

Download the women's MusclePharm BIZZY DIET 21-Day Fitness Plan in one easy to use E-book! Go Now!

The Workout

Workout A: Upper Body + Cardio
Note: The entire workout is performed without rest.

Cardio Intervals 1: 20 min total
1

HIIT Intervals

1 min walk, 1 min run, repeat for 20 min, no rest
HIIT Intervals HIIT Intervals
Apply to whatever you have available: bike, elliptical, etc.

Weighlifting Circuit: 2 rounds
2
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


3

One-Arm Dumbbell Row

20 reps, per arm
One-Arm Dumbbell Row One-Arm Dumbbell Row
4
Standing Military Press Standing Military Press
5

Barbell Curl

20 reps
Barbell Curl Barbell Curl
6
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Cardio Intervals 2: 10 min
7

Jogging-Treadmill

5 min steady state, 5 min high intensity
Jogging-Treadmill Jogging-Treadmill

Weighlifting Circuit: 2 rounds
8
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


9

One-Arm Dumbbell Row

20 reps, per arm
One-Arm Dumbbell Row One-Arm Dumbbell Row
10
Standing Military Press Standing Military Press
11

Barbell Curl

20 reps
Barbell Curl Barbell Curl
12
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Overview | Nutrition & Supplements | Workout A | Workout B | Rest