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Triple B Workout: Back, Biceps, BOOTY!

By 30 January, 2017 April 15th, 2019 No Comments

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While I mostly use periodization (separating gym days into different combos of body parts) for my workouts, sometimes I like to change it up and add an extra element.

This time, it just so happened to be one of my absolute favorites to workout:

BOOTY.

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I usually work-out back and biceps on the same day so adding in some glutes made me feel like I was living on the edge!

BBB Workout:

Finish each circuit 3 times before moving onto the next one. For each exercise involving weight, select a weight that challenges you but allows you to complete 12 reps. Between circuits, use the plyo break to keep heart rate up with 20 jumping lunges, alternating legs.

Warm-up

5 minute incline walk on treadmill (3.5 speed, 10.0 resistance)

Circuit #1

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• Seated Row – 12 reps
• Static (Means you stay in one place) Lunges Holding Dumbbells – 12 reps (each leg)
• Hammer Curls with Dumbbells – 12 reps (each arm)

 

Plyo Break:

• 20 Jumping Lunges

Circuit #2

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• Lateral Pull-Down – 12 reps
• Squat Jumps – 12 reps
• Barbell Curls – 12 reps

Plyo Break:

• 20 Jumping Lunges

Circuit #3

• Close-grip Push-Ups – 12 reps
• Split Squats (Place back foot on bench behind you and lunge in that position) – 12 reps (each leg)
• Preacher Curl Machine – 12 reps

Plyo Break:

• 20 Jumping Lunges

Following your workout, make sure you cool down and STRETCH. 

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Then fuel up with a healthy meal, high in protein, as soon as you can to keep that metabolism moving.

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Now….get out there and BBB it up!