Another Fat Burning & Body Sculpting Workout…By James Villepigue
(Today’s Muscle Focus: Back – Chest – Biceps)
Welcome To Friday’s Workout Burst Bouters,
Okay, so hopefully you performed yesterday’s Burst Bout and so, now you’re ready to put the final touches on those Back, Chest & Biceps muscles.
I’m back in the gym tomorrow, shooting next week’s Burst Bout workouts, so again, I’ve written out all today’s exercise descriptions to help you along the way. Let’s get started…
Please set that GymBoss Timer to 30 seconds of work and 20 seconds of rest. Make sure that you first review the Exercise Burst list, so that you can effectively set up your exercise Burst stations prior to starting and this will help you avoid any delays as you’re training.
Today’s work-to-rest ratio should be used as follows:
- Work time — use a relatively heavy weight, but please make certain to maintain perfect form throughout the work time duration.
- Rest time — 20 seconds is a decent amount of rest time – catch your breath, sip some water and move quickly to the next Exercise Burst station.
A look at today’s Bye Bye Body Fat Exercises…
Strength based Burst Bout Portion – 30/20 W-T-R
- Bent Overhand Row – Grab your db’s and hold them at your sides with palms facing behind you (a pronated grip) – stand up straight with knees slightly bent, chest out, shoulders pulled back, maintain a lumbar curve in your lower back and keep those abs tight – Bend over at hips while maintaining the above posture and allow the arms to hang straight down – You will feel a nice stretch in the side back aka Lattissimus Dorsi (Back) muscles - Now, simultaneously drive the elbows up and back toward the ceiling behind and above you – focus on letting the Lattissimus Dorsi muscles help drive the elbows up and back and when you’ve pulled the elbows up as high as you can, make sure to forcefully contract the Lats – Because you are bent over, gravity will be pushing those weights down and your latissimus Dorsi (back) muscles will naturally become engaged
- Incline DB Press – grab a pair of db’s and position them at the ends of each thigh and sit at the edge of an incline positioned bench – Now, thrust one thigh/db up and quickly do the same with the other thigh/db and sit back against the incline back rest – Bring your shoulder blades together and drive the db’s up over your chest – Elbows are slightly flared out and the focus should be totally on the upper pectoral (chest) muscles – When you reach full elbow extension aka the top of the movement, make sure to forcefully contract your pec muscles.
- Chinups – Make your way to either a Smith Machine or the at home Trapeze pullup system – position yourself underneath the bar and take a less than shoulder width underhand grip – Dependent on your fitness level, you can gauge the exercise intensity by how your legs are positioned – for beginners, keep the legs bent and place the feet flat on the floor – Try to allow the back & biceps to rule the movement, but if you get stuck, allow the legs to assist – For advanced athletes, keep the legs fully extended and the heels on the floor – this will allow full bodyweight to pull you down – When you reach the top of the movement, with chest either toughing the bar or at least close to it, contract the Latissimus Dorsi & Biceps muscles forcefully.
- Pushups – Take the top of the pushup position where your arms are fully extended and you’re on your tip toes – Keep the eyes looking about 3 inches in front of you and keep that spine ridged and flat (butt should not be sticking up and pelvis should not be sinking low – keep both level) – Hands are flat on ground and fingers are pointing straight ahead – slowly lower your body and feel the chest muscles stretching as you descend – bring the nose close to the floor and now begin to press the hands into the ground, engage those pec muscles and push up – No rest at the top or the bottom positions.
- Romanian Deadlifts – Stand straight holding two db’s in front of your body with your palms facing your thighs – feet are hip width apart – stick your chest out, bring your shoulders back and down, and keep those abs tight – Make sure to keep the db’s about 6 inches from one another – Now, simultaneously bend at the knees and hips and lower the db’s toward to floor (remember, that this is not a full squatting movement, just partial – your hips are bending more than your knees) – Maintain that beginning posture throughout the exercise movement – Keep the db’s close to your shins as you lower and lower your body until you feel a comfortable stretch in the lower back – Now, slowly begin pulling the shoulders up and back and simultaneously stand back up and drive those shoulders back.
- Two Arm Curls – Stand holding two db’s at your sides with your palms facing out in front of you – Feet are hip width apart, knees are slightly bent, abs are tight, chest is out, shoulders are pulled back and down and head and eyes are level – Keep those elbows pointed directly toward the ground throughout the entire exercise movement – Now, tense the Biceps muscles and begin to curl the db’s up toward your shoulders – when you’ve curled them as far as they will go while making sure that the elbows are still pointed directly toward the floor, forcefully contract the Biceps.
- Pullups – Make your way to either a Smith Machine or the at home Trapeze pullup system – position yourself underneath the bar and take a bit wider than shoulder width overhand grip on the bar – Dependent on your fitness level, you can gauge the exercise intensity by how your legs are positioned – for beginners, keep the legs bent and place the feet flat on the floor – Try to allow the back to rule the movement, but if you get stuck, allow the legs to assist – For advanced athletes, keep the legs fully extended and the heels on the floor – this will allow full bodyweight to pull you down – When you reach the top of the movement, with chest either toughing the bar or at least close to it, contract the Latissimus Dorsi muscles forcefully.
- Flat Chest Fly – Grab a pair of db’s and position them at the ends of each thigh and sit at the edge of a flat positioned bench – Now, thrust one thigh/db up and quickly do the same with the other thigh/db and lay back along the flat bench – Bring your shoulder blades back and drive the db’s up over your chest with palms facing each other inside toward your midline – Bend the elbows very slightly and lock them there -There will be no movement from the elbows during this exercise – You will only be moving from the shoulder joint – Now, imagine that there is a giant oak tree in between your chest and arms and your job is to hug those db’s around that oak tree – this arching movement is what will help keep the pectoral (Chest) muscles isolated throughout the movement – As you hug the db’s around the tree, make sure to contract the pectoral muscles as hard as you can, especially at the top of the movement, when the db’s come together – It’s very easy to cheat here by allowing the triceps and shoulder joint take on the brunt of the db resistance – It’s vital that you think pecs at this point and contract them forcefully – Hold for a “one-one-thousand” second and then slowly lower the db’s out to your sides until you feel a comfortable stretch – don’t rest here…slowly begin contracting the pectoral muscles and drive the db’s back up, around that tree!
- Straight Arm Pullover – Lay on your back across a flat positioned bench, so your body and bench form the letter “T” – Take one db and use an underhand butterfly grip using both hands – Raise the db above your head with fully straightened arms – Feel are flat on the floor and your hips and pelvis are lifted up and kept level with your torso – take a deep breath in and slowly lower the db back and concentrate on feeling a comfortable stretch in the Latissimus Dorsi (Back) muscles – Once the top of the db has reached the level of your forehead, engage the back muscles, begin to exhale and pull that db back overhead while forcefully contracting those muscles.
1 Minute Rest
Perform 3 total Bouts = 23.5 Minutes
Cardio Based Burst Bout Portion- 25/10 W-T-R
Superman Back Extension
High Knee Run
Jab, Mix, Hook, Uppercut
Perform 3 Bouts = 7 Minutes
Today’s Total Burst Bout Time = 30.5 Minutes
Your Burst Bout recap:
- For that strength based Burst Bout portion, set your GymBoss Timer to 30/20. Perform 3 total Bouts.
- For that cardio based Burst Bout, set the GymBoss to 25/10 and perform 3 Bouts.
Grab the following gear to lose the most from today’s Burst Bout Workout:
There you have it, Burst Bouters – One step closer to fat free!
Other fat burning routines & tools for rapid fat loss:
- Strength Training Workouts for Quick Fat Loss
- Workout to Burn Fat and Lose Weight Fast
- Rapid Weight Loss Workout
- Celebrity Fitness Training-Private Coaching Club