Triple B Workout: Back, Biceps, BOOTY!

by Amanda Rosado January 30, 2017

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!

 




Amanda Rosado
Amanda Rosado

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