Live Lean Workout Tracker Page 20
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30Live Lean
AFTERBURN
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AFTERBURN
Complex Training Circuit Workout # 6
Note: These workouts consist of complexes. There are no breaks between exercises during a complex.
You don’t even get to drop the barbell or dumbbell between exercises. Therefore, select a weight for
your most difficult exercise that you can lift for the prescribed rep count. You will use this weight for
the entire complex as the weight won’t leave your hands. To be completed in a circuit. Complete A 1,
A2, A 3, and A 4 sequentially, no rest between exercises. Rest 120 seconds after the circuit. Repeat 2 more
times. Then complete circuit B the same way as indicated.
.
Circuit'A:
Reps
Set'#1
Set'#2
Set'#3
8
A1.$ Alternating$Barbell$Reverse$Lunges
8
A2. Barbell$Push$Press
8
A3. Bentover$Barbell$Row
8
A4. Barbell$Back$Squat
Ignite'it'Up:
Speed%Jump%Rope 90%sec
Circuit'B:
Reps
Set'#1
Set'#2
Set'#3
8
B1. Dumbbell*Front*Squat
8
B2. Two*Arm*Bent*Over*Dumbbell*Row
4/leg
B3. Dumbbell*Alternating*Forward*Lunge
8
B4. Dumbbell*StiffCLegged*Deadlift
Tabata Workout Finisher
Work
Rest
Set #1
Set #2
D1. Jump Lunges
20 sec
10 sec
D2. Jump Squats
20 sec
10 sec
D3. Burpees
20 sec
10 sec
D4. Pushups
20 sec
10 sec
NOTE: Complete D1 x 20 sec. Rest 10 sec. Complete D2, D3, D4 same way. Rest 10 sec. Repeat.
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