Workout – Back/Biceps/Abs

I’m enjoying hitting the weights harder and cutting my cardio down to high intensity, short duration bursts after a workout. Eat, Lift, and Be Happy has a great description:

A metabolic finisher is something you do at the end of a lifting session that gets your heart rate up and makes you sweat like a mother. It usually involves an interval format and can be in the form of a complex or circuit. The great thing about finishers is that they only take 5-10 minutes (12-15 if you’re feeling crazy) and they are super effective.


Well, the answer is simple:

1. You work harder, not longer. So you get a lot of intense work done in a short period of time. Great for people like me who run several business and have kiddos to feed.

2. This whole “EPOC” thing. Excess post-exercise oxygen consumption, or after burn, is a fancy science term that basically means you will continue to burn calories–and in some cases even subcutaneous fat–for several hours after you’re done exercising. Studies have shown that EPOC is highest after anaerobic exercise (lifting) and high intensity intervals.

Yesterday’s workout was built off of Vanessa Tib’s routine again. I adapted a lot and added abs before a whole five minutes of cardio. I’m sore today and ready to do legs this afternoon.

Workout Focus: Back/Biceps/Abs
Assisted Close Grip Pull-ups 3 x 8
Assisted Wide Grip Pull-ups 3 x 8
Underhand Cable Pull-downs 3 x 10
Bent Over Barbell Rows 3 x 10
Seated Cable Rows 3 x 10
One Arm Dumbbell Rows 3 x 12
Weighted Hyperextension (Back Extensions) 3 x 12
Standing Alternate Dumbbell Curls 3 x 12
Dumbbell Alternate Hammer Curls 3 × 12
Preacher Curls 3 × 12

Lying leg extension with knee raises – 3 x 20
Exercise ball sit-ups 3 x 20
Bicycle Crunches 3 x 20
Lying Abdominal Pendulum 3 x 20

Jacob’s Ladder – 5 minutes


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