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Time to Burn Some Fat

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TRI-SET

  1. Pullups (assist machine optional) http://bbcom.me/2j0Q789
  • Set 1: as many reps as possible (or hang long as possible)
  • Set 2: as many reps as possible (or hang long as possible)
  • Set 3: as many reps as possible (or hang long as possible)

 

  1. Cable Face Pulls (rope attachment) https://bbcom.me/2xDxBEV
  • Set 1: 15-20 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

 

  1. Cable Tricep Pushdown (rope attachment) http://bbcom.me/2gAk9Lc
  • Set 1: 15-20 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

TRI-SET

  1. Chin-Ups (underhand or neutral grip) https://bbcom.me/2KEllL6
  • Set 1: as many reps as possible (or hang long as possible)
  • Set 2: as many reps as possible (or hang long as possible)
  • Set 3: as many reps as possible (or hang long as possible)

 

  1. Standing Cable Pulldown (rope attachment) https://bbcom.me/2lmXZi7
  • Set 1: 10-12 reps
  • Set 2: 8-10 reps
  • Set 3: 6-8 reps

 

  1. Overhead Cable Tricep Extension (rope attachment) https://bbcom.me/2DtlCNc
  • Set 1: 10-12 reps
  • Set 2: 8-10 reps
  • Set 3: 6-8 reps

 

SUPERSET

  1. Long Bar Row (use triangle attachment) https://bbcom.me/2SBEW1W  
  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

 

  1. Single-Arm Landmine Row https://bbcom.me/2GQO7dP
  • Set 1: 10 reps
  • Set 2: 10 reps
  • Set 3: 10 reps

 

SUPERSET

  1. Seated Cable Row http://bbcom.me/2nz8hzu
  • Set 1: 10-15 reps
  • Set 2: 5-10 reps
  • Set 3: 1-5 reps then do single drop set

 

  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

 

SUPERSET

  1. Shrugs (dumbbell, barbell or plates) http://bbcom.me/2oRBW7R
  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

 

  1. Dumbbell Bent Over Side Raise http://bbcom.me/2eHysAO
  • Set 1: 10 reps
  • Set 2: 10 reps
  • Set 3: 10 reps

 

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

 

TABATA CARDIO

  • 1 Round
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