Triple B Workout: Back, Biceps, BOOTY!

by Amanda Rosado January 30, 2017 1 Comment

Triple B Workout: Back, Biceps, BOOTY!


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:



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.


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

Circuit #1

seated row


• 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
• Lateral Pull-Down - 12 reps
• Squat Jumps - 12 reps
• Barbell Curls - 12 reps

Plyo Break: 

• 20 Jumping Lunges

Circuit #3

close hands pushup
• 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

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

greek pita salad dinner

 Now....get out there and BBB it up!


Amanda Rosado
Amanda Rosado


1 Response


September 20, 2018

Nice to read from you. The triple B exercise for back boot and bicep is very interesting. However, if someone wants to shape his biceps by Kettlebells exercises may follow this link

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