Site Navigation

LIIFT4 – Day 2 – Back/Biceps Circuit

We may earn money or products from the companies mentioned in this post.

This is my review of a Beachbody workout program called LIIFT4.  This workout was Day 2 called – Back/Biceps Circuit

This program is 8 weeks where you workout only 4 days a week and recover 3 days a week.  Unique new concept from other Beachbody workouts.  Joel Freeman is the developer and trainer of this program and believes that folks do too much working out and doesn’t allow their bodies to recover.

This specific workout had us doing quad sets.  Never heard of them?  I didn’t either.  It means you do 4 different moves all in a row with no rest.  2 focus on your back and 2 on your biceps.  You then get a little break and do that all again two more times for a total of 3 quad sets.  You then add another similar round with 4 new exercises to complete the quad sets.  But you are not done…Joel adds a burnout round and then core work.  It’s 35 minutes of fast paced moves that gets your back and biceps pumped and your core tired at the end too.  There is no HIIT (Cardio) work in this one.

You will need dumbells and a mat for this workout.

Here is a breakdown of the moves.  

Warmup

Joel takes you through about 2 minutes of moves that gets you ready for the workout.

Quad Set 1

  1. Wide Rows –  10 reps
  2. Wide Curls – 10 reps
  3. Traditional Rows – 10 reps
  4. Hammer Curls – 10 reps

You repeat those 4 moves for a total of 3 sets.  Pace on the moves are slow so you constantly have your muscles under tension, but the breaks are minimum so you get your heart rate pumping.

Quad Set 2

  1. Pullovers –  10 reps
  2. Top Curls – 10 reps
  3. Reverse Flys – 10 reps
  4. Bottom Curls – 10 reps

You repeat those 4 moves for a total of 3 sets.  Pace on the moves are slow so you constantly have your muscles under tension, but the breaks are minimum so you get your heart rate pumping.

Burnout Round

You do 2 moves 3 times for 30 seconds each.  Again little to no breaks

  1. Back Extensions – 30 seconds
  2. Full Bicep Curls – 30 seconds

Core

  1. Alternating Situp/Leg Twists – 30 seconds
  2. Plank – 30 seconds

Repeat the above for a total of 3 sets.

Cooldown

This is about 3 minutes long to let you start your recovery process.  Nice old-school stretches.

I really enjoyed this different approach to lifting.  The fast pace got your heart pumping and helps burn calories while the moves are slow and deliberate to keep your muscles under tension.

I burnt a total of 360 calories in this one with my heart rate maxing at 168 and averaging 133.

Tell me what you think of this one!

–Mike

The following two tabs change content below.

mmiele

Latest posts by mmiele (see all)