New Month..New Goals

 

Happy April!! Another new month, another new day, another reason to keep up the good work and set more goals for yourself. We believe you should challenge your body EVERY damn day!

Summer is going to be here before you know it. So, what are you waiting for?! Have you tried a new workout? New meal plan? New anything? Well, we decided to hit you with another one of our effective circuit workouts for you to try at the gym.

Basically, go heavy, or go home. If you want to burn fat, gain lean muscle and lose weight, you must challenge your body with heavier weights, followed by cardio bursts.

Here is a Back, Chest and Shoulder workout for you to try:

SET 1: 10 to 12 Reps/3x thru

  • Single Arm Bent Over Dumbbell Row (20-25 lbs.)
  • Smith Machine Chest Press (20-30 lbs.)
  • Frontal Dumbbell Raises (10-12 lbs.)
  • TREADMILL CARDIO BURST 1min at 8.5 Speed

SET 2: 10 to 12 Reps/3x Thru

  • Lat Pulldown (70 lbs.)
  • Cable Chest Flies (15-20 each side)
  • Shoulder Presses (20-25 lbs.)
  • TREADMILL CARDIO BURST 1min at 8.5 Speed

SET 3: 10 to 12 Reps/3x Thru

  • Single T-Bar Cable Pull Down (25-30 lbs.)
  • Cable Chest Press (15-20 each side)
  • Bent Over Dumbbell Shoulder Flies (10-12 lbs.)
  • TREADMILL CARDIO BURST 1min at 8.5 Speed

SET 4: 10 to 12 Reps/3x Thru

  • Rope Cable Row (45+ lbs.)
  • Push Ups on Smith Press (20 reps)
  • Cable Shoulder Flies (10 lbs. each side)
  • TREADMILL CARDIO BURST 1min at 8.5 Speed

 

db-rack-1.jpg

This will easily have you burn 300-400 calories in one session + the after calorie burn from lifting heavy following it by your cardio.

So hit the gym, pick up some heavy weights, challenge your body and then make sure to re-fuel with one of our delicious protein packed smoothies!!!

Have an AWESOME weekend!!! 🙂

XOXO

BB

 

 

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