Here’s a workout that will pump up the muscles and make you sweat, sweat, sweat!
This workout uses super sets to work both the back and biceps. The reps are higher so the weight will need to be adjusted accordingly. Focus on form, tempo and breathing. Throughout this entire workout keep your abs tight, this helps to not only allow your core to assist you, but it burns more calories for getting the extra muscles involved.
Weight training is the best form of exercise to burn calories. Lifting an appropriate weight can create your body to burn extra calories at rest up to 48 hours post workout. Not including the calories you would burn during your workout. One of the many reasons why weight training is awesome. 🙂
+ a barbell (not necessary as barbell exercises can be swapped for dumbbells)
+ a set of dumbbells
+ a bench/chair (pullovers could be done on the floor if necessary)
+ exercise mat (if no bench available)
|| the workout ||
Complete the following super-sets without any rest between exercises.
Rest 45 – 60 seconds after each set.
SUPERSET x4 sets
12 REVERSE GRIP BENT OVER BARBELL ROWS
15 DUMBBELL CONCENTRATION CURLS (per arm)
SUPERSET x5 sets
12 DUMBBELL PULLOVERS
20 ALTERNATING CROSS BODY CURLS
SUPERSET x4 sets
12 SINGLE ARM BENT OVER DUMBBELL ROWS
15 BARBELL DRAG CURLS
|| the exercises ||
REVERSE GRIP BENT OVER BARBELL ROWS
DUMBBELL CONCENTRATION CURLS
ALTERNATING CROSS BODY CURLS
SINGLE ARM BENT OVER DUMBBELL ROWS
BARBELL DRAG CURLS
WEARING: crops: Fabletics // sports bra: Lululemon // tank: Urban Planet // shoes: Saucony
Last week was the first time I’ve stepped on the scale in six months. I use the one at my gym, which is called a Tanita scale. It prints out a slip and tells you your weight, but it also calculates your body mass index, your water weight, muscle mass, fat mass and tells you your fat percentage.
I was in total shock. I mean, I didn’t expect to see what I saw and I was quite upset. I can’t exactly remember the numbers from before, but I remember my muscle mass and it is much lower now. Talk about being bummed out right before the weekend. I guess I’m going to be getting back into more lifting and less bodyweight stuff at home.
Gotta get working on tightening and toning with more workouts like this one!