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LIIFT4 – Week 4, Day 1: Chest/Triceps Circuit Review

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This is my review of a Beachbody workout program called LIIFT4.  This workout was from Week 4, Day 1 called – Chest/Triceps Circuit.  We did a similar workout 2 weeks ago but the sequence changed.

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 workout hits your chest and triceps using a circuit training concept.  That means you will do 4 exercises without any breaks, take a 30 second rest and repeat this 2 more times.  Then after about a minute break or so you do this all again with 4 new exercises.  You will do a chest move and then a tricep.  The pace is really quick so you need to pick weights you can complete all 10 reps each time through with a set pace and good form.

After those 2 quad sets, Joel brings in a Burnout Round which is a killer!  Then finishes with core exercises for a complete and challenging workout.

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.

Set 1

  1. Chest Press–  10 reps (45lbs)
  2. Tricep Press– 10 reps (30lbs)
  3. Flys – 10 reps (30lbs)
  4. Tricep Kickbacks – 10 reps (20lbs)

You repeat those 2 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.

Set 2

  1. Decline Press–  10 reps (45lbs)
  2. Skull Crushers – 10 reps (20lbs)
  3. Rotating Chest Press – 10 reps (35lbs)
  4. Single Side Crushers – 10 reps (10-15 lbs)

You repeat those 2 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

  1. Wide pushups – 30 seconds
  2. Tricep pushups – 30 seconds

15 second break and repeat the above 2 more times.  This is TOUGH!  I had to go to my knees early.

Core

  1. Reaching Situps– 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.

I burnt about 360 calories in this one and my chest and triceps were pumped.

Tell me what you think of this one!

–Coach Mike

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