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LiveFit Trainer Day 16

Posted May 16 2012 12:34pm

Oh dear, my poor legs were so sore after the day 15 legs workout. I usually cycle to the shop on Tuesday, but I had to postpone because my legs were just killing me. I had to do a hip opening yoga flow before I did anything else, because everything was just so tight. Ouch! On to Day 16 and thankfully it was an upper body day!

Day 16: Back/Biceps

I think this might be my favourite day of workouts so far, but it might just be because I was so thankful that I didn’t have to be moving my legs much! Again all moves were performed in 3 sets of 10 reps with 60 secs rest in-between unless stated. Some of the moves were the same as in the first week’s back/biceps workout which I recapped here, so I won’t go into too much detail on those.

Hammer strength lat pull Narrow Grip Underhand Lat Pulldown I subbed in one of my favourite moves as there is no hammer machine in my gym. I increased from 20kg last week to 25kg this week.

Wide Grip Lat Pulldown Same machine but different grip and arm position to target different muscles. I increased from 15kg last week to 20kg this week.

Seated narrow grip cable rows Bent Over 2 Dumbbell Row Another move from last week. I increased from 5kg dumbbells to 6kg. Found this tough near to the end of the last set!

Weighted bench pulls with barbell

T Bar Row Weighted Bench Pulls As you can see I substituted quite a few of the moves in this workout. The trainer is great in that when you click onto moves it suggests a few alternatives, so I have managed to tweak the workouts so that I am still working on the same muscles that the original moves call for. Lie on an incline bench (30 degrees) pull the dumbbells up to the sides of your chest with your elbows out wide and lower. I did this with dumbbells although as the photo above shows, you can also do it with a barbell. I used 5kg dumbbells for this move.

Swiss Ball Hyper-extension

Back Extensions Swiss Ball Hyper-Extension I have never seen a back extension machine, so I subbed in a similar move on the swiss ball. Lie with your torso against the swiss ball and parallel to the floor, with the balls of your feet pressed against the floor. Slowly raise torso by bending at the waist, hold this position and lower again. I performed 10 reps, you can also perform this with a weight or medicine ball for more resistance. I could really feel this stretching out my back, and thought it was a good move. I love the swiss ball, I always find the moves I perform on it to be really beneficial, and great for the core.

Barbell Curl Dumbbell Bicep Curl Stand with dumbbells at arms length at your sides, with palms facing forwards and elbows close to your sides. Curl the weights up while contracting biceps, hold and lower. Performed with 5kg dumbbells.

Incline Dumbbell Curl

Incline Dumbbell Curl Lie on an incline bench with dumbbells at arms length and elbows close to your sides, palms facing upwards. Curl weights up to shoulders while contracting biceps, hold and lower. Performed with 4kg dumbbells.

Alternate Hammer Curl Stand with dumbbells at arms length, and elbows close to your sides, palms facing inwards. Curl one dumbbell up to shoulder level, hold, lower and repeat on the other side. 10 reps performed each side with 5kg weights.

The workout took me around 40 minutes, which is a pretty decent amount of time to be spending on weights I think, and extremely manageable if you don’t have much time and need to squeeze workouts in. I was pleased that I could increase the weights on the moves that I performed last week and continue to perform the moves with good form. I know my arms will be feeling it tomorrow, but I don’t think they’ll come close to the leg pain I am dealing with right now ha! Dreading a second leg day this week!



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