Day 15 was the corrective shoulders routine from the 645 corrective workouts and Chest and Triceps from Lift 4.
The Lift 4 workout was a circuit workout, doing two blocks of quad sets. That means in each block you do one chest exercise immediately followed by a triceps exercise, immediately followed by another chest exercise, and immediately followed by another triceps exercise. Then, between each round/set of the four exercises you get a 30-second break. So, again, you are getting a cardio workout even without doing HIIT. After you do the two blocks of quad sets you have a burnout round, in which you do wide push-ups for 30 seconds, then get a 15-second break, followed by triceps push-ups for 30 seconds. The goal is to do constant movement for the entire 30 seconds, which of course gets very hard by the third set. After the burnout round you do core, which again alternates two exercises that you do for 30 seconds each for three sets.
By the time I finished my chest and arms were spent. I was barely getting down in the push-ups and could not do the entire 30 seconds of either of the wide or triceps push-ups. And again, because you get so little rest between exercises or sets, you are still getting a cardio workout even though you are not doing any HIIT exercises. I can say that the corrective workouts from 645 do wonders for my shoulders. My right shoulder still has a smaller range of motion than my left, but it is getting better.
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