No Excuses, Get After It

Time to Burn Some Fat

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SUPERSET

  1. Wide Grip Cable Lat Pulldown http://bbcom.me/2p1444W
  • Set 1: 15-20 reps
  • Set 2: 10-15 reps
  • Set 3: 5-10 reps
  • Set 4: 1-5 reps then do single drop set

 

  1. Underhand Grip Cable Lat Pulldown http://bbcom.me/2f0RKya
  • Set 1: 15-20 reps
  • Set 2: 10-15 reps
  • Set 3: 5-10 reps
  • Set 4: 1-5 reps then do single drop set

SUPERSET

  1. Long Bar Row (use triangle attachment) https://bbcom.me/2SBEW1W
  • Set 1: 15-20 reps
  • Set 2: 10-15 reps
  • Set 3: 5-10 reps
  • Set 4: 1-5 reps then do single drop set

 

  1. Shrugs (dumbbell, barbell or plates) http://bbcom.me/2oRBW7R
  • Set 1: 15-20 reps
  • Set 2: 15-20 reps
  • Set 3: 15-20 reps
  • Set 4: 15-20 reps

SUPERSET

  1. Wide Grip Seated Cable Row http://bit.ly/2vJ1WWi
  • Set 1: 15-20 reps
  • Set 2: 10-15 reps
  • Set 3: 5-10 reps
  • Set 4: 1-5 reps then do single drop set

 

  1. Cable Face Pulls (rope attachment) https://bbcom.me/2xDxBEV
  • Set 1: 10-15 reps
  • Set 2: 10-15 reps
  • Set 3: 10-15 reps
  • Set 4: 10-15 reps

 

Cable Tricep Pushdown (rope attachment) http://bbcom.me/2gAk9Lc

  • Set 1: 50 reps
  • Set 2: 40 reps
  • Set 3: 30 reps
  • Set 4: 20 reps
  • Set 5: 10 reps

 

SUPERSET

  1. Hyperextensions http://bbcom.me/2w8rfwO
  • Set 1: as many reps as possible
  • Set 2: as many reps as possible
  • Set 3: as many reps as possible

 

  1. Bench Dips http://bbcom.me/2vJAX8Z
  • Set 1: as many reps as possible
  • Set 2: as many reps as possible
  • Set 3: as many reps as possible

 

TABATA CARDIO

  • 2 Rounds
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