Strength Circuit, Workout
Back and Biceps Workout + New Protein Shake Recipe!
hey friends! Thank you all so much for the congratulations on my new job! I am so super excited and can’t wait to start this new journey!
So I just had a great back and biceps workout. Have I mentioned I hate working Biceps. Yeah like hate. Its my least favorite body part and I actually don’t do much isolation moves when it comes to biceps because I prefer to hit them when I do more compound movements such as pull ups, shoulder presses, back rows etc. Being that it is getting closer to my show, I am just trying to switch things up to really shock my body, pair different body parts together and work on some isolation. Therefore, here was today’s back and bicep workout!
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Exercise
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Sets/Reps
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Rest
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CIRCUIT 1
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Wide grip Lat Pulldown
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4×12,10,8, 6
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Narrow grip Reverse grip lat pull down
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4×10
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Underhand Olympic bar row
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4×10
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45 seconds
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CIRCUIT 2
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1 arm DB bent over Row
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3×10
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DB Bent over rear delt fly
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3×15
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Incline Bicep Curl
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3×12
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30 seconds
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CIRCUIT 3
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Cable Rope Bicep curl
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3×12
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Standing EZ bar Bicep curl
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3×12
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45 seconds
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I moved quick and was in and out in 40 minutes. I like to keep the intensity high and focus strong because there is really no need to spend more time. If you really stick to the rest time I listed, this workout is awesome!!
When I came home, I got to work on a new smoothie combination! I tweeted the other day that I had been wanting to try coconut water in a smoothie but never have gotten around to it. Well today was the day, friends. I made it happen
- Pea protein
- Unsweetened cocoa powder
- Coconut water
- Strawberries (frozen)
My favorite protein these days! I have it in vanilla but just ordered it in chocolate too!
Coconut water! I used about 1/2-3/4 of a cup
Pea Protein
The gums (for thickening purposes)
Frozen Strawberries
I placed all of the ingredients in the blender
Choco-Coconut Strawberry Smoothie
- 1 scoop protein powder of choice (I used Olympian Labs Pea Protein)
- 3 or 4 frozen strawberries
- 1/4 tsp each xanthan and guar gums
- 1/2-3/4 C coconut water (I used plain but it would be great with flavored coconut water!)
- 1/2-3/4 C plain water
- 1 T unsweetenened cocoa powder
Directions
- Place all ingredients in a blender and blend away for about 1 minute.
- Stick in the freezer to make it extra thick
- Add 1/4 C raw oats and enjoy!
YUM! It was so delicious! To be honest, I couldn’t taste the coconutty flavor 100% but then again I don’t think that coconut water has the most coconutty of flavors. I think next time I want to add some coconut oil which will really bump up the flavor! Regardless, this was the perfect post workout shake!
Like smoothies post workout? Try a delicious pumpkin pie protein shake or a chocolate coconut protein shake
On another note, is it just me who can NEVER REMEMBER to take their vitamins?! Even with this handy dandy kit!
I got this because I thought it would help me remember but man…it is just so hard to remember!!!
I even wrote the days on each compartment. I need to remember my darn pills!! I WILL I WILL I WILL!
Questions:
Favorite smoothie combination?
Are there things you do on a daily basis or every so often and you just have the hardest time remembering to do? If so what helps you remember?
