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LIITF4 – Week 3, Day 2: Back/Biceps Circuit

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This is my review of a Beachbody workout program called LIIFT4.  This workout is for Week 3, 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.  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 37 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.  The sequence of moves is different than in Week 1.

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. 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.

Quad Set 2

  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.

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. Dumbell Crunch – 30 seconds
  2. Bicycle Twists – 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 did go up a little on some moves but could not do that for all and keep good form.  I did not get the same pump as week 1 for some reason but it could have been just the day.

I burnt a total of 400 calories in this one (as compared to 360 in week 1) with my heart rate maxing at 170 and averaging 133.

Tell me what you think of this one!

–Mike

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