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LIIFT4, Week 7, Day 3 Review: Shoulders/Arms Circuit

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This is my review of a Beachbody workout program called LIIFT4.  This workout is for Week 7, Day 3 called –Shoulders/Arms 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 is the first time we do shoulders and arms on the same day so you will 3 body parts for the first time too.  You will do 2 quad sets hitting your shoulders, biceps and triceps.  Each quad set you do 3 times so this is a lot of moves.  You then do 3 moves for 30 seconds in the burnout round…yup 3 times through all these as well.  Then you will do 2 core moves to finish.

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.

Quad Set 1

  1. Front Raise – 10 reps (15lbs)
  2. Wide Curls – 10 reps (25lbs)
  3. Lateral Raise– 10 reps (12lbs)
  4. Tricep Kickbacks – 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.

Quad Set 2

  1. Shoulder Press –  10 reps (30lb)
  2. Hammer Curls – 10 reps (25lbs)
  3. Upright Rows –  10 reps (25lbs)
  4. Skull Crushers – 10 reps (20lbs)

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 3 moves 3 times for 30 seconds each.  Again little to no breaks and you do THREE moves this time.

  1. Swimmers – 30 seconds (8lbs)
  2. Full Bicep Curls – 30 seconds (20lbs)
  3. Tricep Pushups

Core

  1. Dumbell Drivers – 30 seconds (10lbs)
  2. Dumbell Flutter Kicks – 30 seconds (25lbs)

Repeat the above for a total of 3 sets.

Cooldown

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

I personally like doing 2 body parts a day as it gives you more time to deplete those muscles but this workout is pretty good as well.  I took it easy on my shoulder again and did some extra bicep curls at the end as I felt I needed just a bit more.

I burnt a total of 465 calories in this one with my heart rate maxing at 171 and averaging 145 so this is a calorie burner.

Tell me what you think of this one!

–Mike

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