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LIIFT4 – Week 7, Day 1 Review: Chest/Back Circuit

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This is my review of a Beachbody workout program called LIIFT4.  This workout was from Week 7, Day 1 called – Chest/Back Circuit.  This is a new combination to start the final 2 weeks of what is called Shred.

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 back 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 2 chest moves and then 2 back exercises.  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.

This is a new sequence of hitting your chest and back in the same day.  You will do a push and then pull move which is different from how this program was up until these final 2 weeks.  Working two large muscle groups together is much different than what we have been doing to date in this program so be prepared.

After those 2 quad sets, Joel brings in a Burnout Round which is a killer!  He adds 1 more move so you have to do 3 different ones 3 times.  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 1 minute of moves that gets you ready for the workout.

Set 1

  1. Chest Press–  10 reps (50lbs)
  2. Flys – 10 reps (35lbs)
  3. Dumbell Rows – 10 reps (45lbs)
  4. Reverse Flys – 10 reps (25lbs)

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.

Set 2

  1. Rotating Chest Press–  10 reps (40lbs)
  2. Decline Press–  10 reps (40lbs)
  3. Dumbell Pullover – 10 reps (50lbs)
  4. Wide Row – 10 reps (35lbs)

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.

I had to drop the presses from 50’s to 40’s and that was difficult to get through.  My chest and shoulders were feeling it from Set 1 and the transition time between the rotating press and the decline press is minimal as you hold onto the weights in that transition…takes a toll for sure.

Burnout Round

  1. Regular pushups – 30 seconds
  2. Back Extensions – 30 seconds
  3. Wide pushups – 30 seconds

15 second break and repeat the above 2 more times.  This is TOUGH!  Joel has added 1 more move in the burnout and your chest will feel this without a doubt.

Core

  1. Dumbell Toe Reachers– 30 seconds
  2. Straight Leg Windshield Wipers – 30 seconds

Repeat the above for a total of 3 sets.

Cooldown

This is about 2 minutes long to let you start your recovery process.

I burnt about 470 calories in this one with my heart rate maxing out at 168 and averaging 142 — not too bad for a non-HIIT workout!!!!

Tell me what you think of this one!

–Coach Mike

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