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05.5.2013

Back & Biceps Circuit (Day 22) – 5/5

Back & Biceps Circuit:
3 – wide grip lat pull downs
3 – close grip lat pull downs
1 min cardio (jump rope, jumping jacks, etc.)
….repeat 3x

3 – bent over barbell rows
3 – weighted hyperextensions
1 min cardio (jump rope, jumping jacks, etc.)
….repeat 3x

4 – barbell curls
4 – dumbbell hammer curls
1 min cardio (jump rope, jumping jacks, etc.)
….repeat 3x

TIP OF THE DAY: There is a lot of debate on when do preform cardio on weight training days: before, after, during, etc. For years, the research pointed to cardio after weight training, but recently I’ve been reading more and more studies that show prior to weights is just as beneficial if not more. Additionally, many studies show strong benefits when cardio is incorporated into the weight training (such as in today’s workout). My opinion: all of the above! Go with how you feel on that day, the moment you step into the gym. Switch it up! Keep that body guessing!

Tank top arms here we come! 
Began my Sunday morning in my favorite way: juicing! Today’s recipe: carrot, celery, green apple, beet, and lemon.
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Comments

  1. Anonymous

    So is that only 9 minutes of cardio total?
    *Stephanie

    • Fitness Barbie

      Well, it's 9 min of just cardio in terms of the jumping jacks or whatever, but because it's a circuit, your HR will be elevated to a "cardio" level throughout the entire workout; therefore, you're getting the benefits of cardio & weight training in this entire workout!

  2. Andrea

    Is …repeat 3x for just the cardio? Or for the weights and cardio group?

    • Fitness Barbie

      The second – weights & cardio! 🙂

  3. megan f

    I am confused by the numbers before the weights. Does that really mean only do the pulldowns 3x and moving on to the next?

    *newbie alert*
    =D

  4. megan f

    Or is it 3 sets? Thanks!

    • Fitness Barbie

      No problem. Lots have questions on that, so I may not be the most clear. It's 3 sets, so do one set, rest, 2nd set, rest, 3rd set then move on.

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