Site Navigation

LIIFT4 – Week 6, Day 2 Review: Back/Biceps 50/50

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 from Week 6, 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.

The workout is similar to the one a few weeks ago but the sequence in which exercises you do in which order changes.

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 1.5 minutes of moves that gets you ready for the workout.

Set 1

  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.

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. Dumbell Pullovers–  10 reps (50lbs)
  2. Wide Curls – 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.

HIIT

  1. Catchers Jump – 60 seconds (HARD)
  2. Wide Mountain Climbers – 45 seconds
  3. 180 Squat 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. Dumbell Toe Reachers– 30 seconds (25lbs)
  2. Straight Leg 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 kept the weights similar to last time.  The HIIT (cardio) component is really hard for me.  I burnt more calories than last time (450) and had my heart rate max to 169 and average 141.  My arms did not get a pump like other workouts though.

Tell me what you think of this one!

 

The following two tabs change content below.

mmiele

Latest posts by mmiele (see all)