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LIIFT4 – Week 4, Day 2: Back/Biceps 50/50

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This is my review of a Beachbody workout program called LIIFT4.  This workout was from Week 4, Day 2 called – Back/Biceps LIIFT 50/50.

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 really works your back and biceps.  The sequence is different thank in week 2 as instead of doing your back first and then move onto your biceps, you do a back then bicep move per set.  2 moves per set and each set you do 3 times.  The pace is fast so pick your weights accordingly but try to go up from week 2.

After the lifting component, you do are hard HIIT sequence and then finish with a tough core 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. Wide Rows–  10 reps (35lbs)
  2. Wide Curls – 10 reps (25lbs)

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. Reverse Flys–  10 reps (25lbs)
  2. Full Curls – 10 reps (25lbs)

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 3

  1. Full Rows–  10 reps (45lbs)
  2. Hammer Curls – 10 reps (25lbs)

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.

HIIT

  1. Square Squat Jumps- 60 seconds
  2. Wide Mountain Climbers – 45 seconds
  3. Single Leg Plyo Jumps – 30 seconds

Quick break and repeat the above 2 more times.  This is TOUGH!  I had to modify to complete this.  This is not easy.

Core

  1. Side Reachers– 30 seconds
  2. High Plank Dumbell Taps – 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 upped my weights a bit from last time and felt it.  The HIIT (cardio) component is really hard for me.  I burnt less calories than last time (410) but feel good.

Tell me what you think of this one!

–Coach Mike

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