Here we go Monday!
To begin this week’s workout plan, let’s start off by scratching back & biceps off the list!
Believe me when I say, this workout is intense BUT it’s all in the weight you choose. Keep in mind, you always want to be able to complete the full reps for each set, and the final 2 – 3 reps should always be a struggle.
It begins off with lifting heavy ( 6 – 8 reps ) and then a bit lighter ( 15 – 20 ) and then for a full muscle burn of high reps! 2016 is the year of change for me, so if you’ve been following along with my workouts so far, and planning on throughout 2016, we’re both in for a killer physique!
My goal is not only to improve my physique and cardiovascular endurance, but to also improve my overall quality of life through health and fitness. Eating super good, having intense workouts all the time, and of course, planning and preparing meals because those things are easy to do, and basically keep me feeling good!
I’m definitely going to begin using lushious LIFTS as a way to set, track and obtain my goals. Something I’d love to share with you guys is my weekly meal prep. Food plays a SUPER important role in how your body looks, even when you’re having kick ass workouts. I’m going to begin sharing my weekly meal prep with you guys through lushious EATS, so if you’re interested in seeing, definitely subscribe to EATS because there will be some delicious meal prep ideas, I promise!
Ok, so let’s kick off this workout plan!
+ barbell ( can be swapped for heavy dumbbells )
+ a pair of dumbbells
+ a resistance band ( or using a cable machine at the gym )
+ stability ball
Complete the following reps, sets and rest periods for each triset.
x 5 sets, without rest between exercises, and 45 seconds rest after each triset.
barbell STIFF DEADLIFT x6 – 8 reps
cable SINGLE CROSS BODY CURL x15 – 20 reps ( per side )
AT HOME TRY: using a resistance band, stepping in the middle with your foot on the opposite side you’re working.
x30 bodyweight BACK EXTENSIONS
x 5 sets without rest between exercises, only 45 seconds rest after each triset.
dumbbell BENT OVER REVERSE GRIP ROW x6 – 8 reps
barbell CLOSE GRIP CURL x15 – 20 reps
x30 stability ball BACK EXTENSIONS
x6 sets without rest between exercises and up to 60 seconds rest after each triset.
seated SINGLE ARM LAT PULL DOWN x6 – 8 reps ( per side )
AT HOME TRY: using a resistance band, using one arm to hold the band above your head, and the opposite arm will be doing the work.
seated CLOSE GRIP CABLE ROW x15 – 20 reps
( For this exercise you can also stand, which will work your core muscles as well. I do this often, so to change things up, I’ll sit and focus on mind to back muscle connection. )
x30 reverse grip barbell BICEP CURLS
I hope you like this workout, and to keep in mind to always focus deeply on the muscle you’re using. Lately I’ve really noticed when it comes to working my back, I’m not getting the best mind to muscle connection. Without this connection you’ll never obtain the results you could possibly see, or feel.
When you’re doing the close grip rows, squeeze the center of your back, when you’re working your lats, focus on the side to pull down, and when you’re doing deads, be sure to engage your core to help keep that back straight while it’s pulling the weight. 😉
Happy Exercising! See ya guys tomorrow!