Triple B Workout: Back, Biceps, BOOTY!

August 06, 2014

Triple B Workout: Back, Biceps, BOOTY!

Photo Credit:i.ytimg.com

While I mostly use periodization (separating gym days into different combos of body parts) for my workouts, sometimes I like to change it up and add an extra element.

This time, it just so happened to be one of my absolute favorites to workout:

BOOTY.

BBB 1 wallpapers-3d.ru

I usually work-out back and biceps on the same day so adding in some glutes made me feel like I was living on the edge!

 

BBB Workout:

Finish each circuit 3 times before moving onto the next one. For each exercise involving weight, select a weight that challenges you but allows you to complete 12 reps. Between circuits, use the plyo break to keep heart rate up with 20 jumping lunges, alternating legs.


Warm-up

5 minute incline walk on treadmill (3.5 speed, 10.0 resistance)


Circuit #1

seated row mrsmuscles.files.wordpress.com

 

• Seated Row - 12 reps
• Static (Means you stay in one place) Lunges Holding Dumbbells - 12 reps (each leg)
• Hammer Curls with Dumbbells - 12 reps (each arm)

 

Plyo Break:

• 20 Jumping Lunges

Circuit #2

lateral pulldown shailafitness.com
• Lateral Pull-Down - 12 reps
• Squat Jumps - 12 reps
• Barbell Curls - 12 reps

Plyo Break: 

• 20 Jumping Lunges

Circuit #3

close hands pushup
wallpapers-3d.ru
• Close-grip Push-Ups - 12 reps
• Split Squats (Place back foot on bench behind you and lunge in that position) - 12 reps (each leg)
• Preacher Curl Machine - 12 reps

Plyo Break:

• 20 Jumping Lunges

Following your workout, make sure you cool down and STRETCH. glute stretch
totalbodytherapy.com

 Then fuel up with a healthy meal, high in protein, as soon as you can to keep that metabolism moving.

greek pita salad dinner
healthytodayhealthytomorrows.com

 Now....get out there and BBB it up!

 




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