Day 4 is here and back and biceps is what we are hammering today. I hope you all had a great day of Active Rest and did some form of cardio that got your heart rate going and your body
hello, i’m french living in France. Thanks for your blog. I’m tryng this new plan and my legs hurt, my triceps and chest hurt too. And i like it, I want to be a Boss LOL Sorry for my language, I don’t speak very well USA. Good job, tomorrow, for me its’ day 4.
Alexandra! HI, no apologies necessary. I am so, so happy you are enjoying the workouts and are sore 😉 I mean that in a good way! Someone needs to be Boss so it might as well be YOU. keep up the awesome work!!
Curious how important it is to use the smith machine for BO row? Also for the alternating bicep curl. Is it ok to use dumbells vs machine? The gym I belong to is a smaller one that does not have a lot of the machines you use. Also what kind of post workout shake do you use or suggest? Just started this 8 week program!! Day 4 tomorrow!! Really liking it!! Thank you for posting all your workouts!
Hey Shelby! You can always use dumbbells in place of the machines, and if you want to use them for BO rows you can do that too. You can even use a barbell if that works for you too. I know there are a lot of smaller gyms that are great, but don’t always have a ton of machines, but dumbbells and barbells are perfect! As far as a protein shake I like to use either the brand Dymatize Iso 100, or the brand “Quest.” Both are good, the iso 100 is a faster acting protein which is good right after you lift, and the Quest is good for a drink during the day since it has casein in it, which is a slower release protein. Both are very good. Thank you for following along!
As a beginner you need to start with a weight that is comfortable for you. Something that will allow you to get through the sets/reps, but not too easily. I can’t give an exact weight because everyone is so different and what may work for one person doesn’t work for another.
Hello just of to the gym for day 4 still a bit sore from day 2 but feeling great enjoying the mix after getting stuck in a rut with old routine would love a printable version Gayle in france
hello, i’m french living in France. Thanks for your blog. I’m tryng this new plan and my legs hurt, my triceps and chest hurt too. And i like it, I want to be a Boss LOL Sorry for my language, I don’t speak very well USA.
Good job, tomorrow, for me its’ day 4.
Bye, Alexanda
Alexandra! HI, no apologies necessary. I am so, so happy you are enjoying the workouts and are sore 😉 I mean that in a good way! Someone needs to be Boss so it might as well be YOU. keep up the awesome work!!
Shannon 🙂
Never mind! I just found the earlier ones. Great workouts! Thanks so much.
Dee! great, I was just getting ready to send you the link! you are welcome and keep it the great work.
Shannon 🙂
Curious how important it is to use the smith machine for BO row? Also for the alternating bicep curl. Is it ok to use dumbells vs machine? The gym I belong to is a smaller one that does not have a lot of the machines you use.
Also what kind of post workout shake do you use or suggest?
Just started this 8 week program!! Day 4 tomorrow!! Really liking it!! Thank you for posting all your workouts!
Hey Shelby! You can always use dumbbells in place of the machines, and if you want to use them for BO rows you can do that too. You can even use a barbell if that works for you too. I know there are a lot of smaller gyms that are great, but don’t always have a ton of machines, but dumbbells and barbells are perfect! As far as a protein shake I like to use either the brand Dymatize Iso 100, or the brand “Quest.” Both are good, the iso 100 is a faster acting protein which is good right after you lift, and the Quest is good for a drink during the day since it has casein in it, which is a slower release protein. Both are very good. Thank you for following along!
Shannon 🙂
Do you have a link for a printable version? I would love to be able to print it out for me and my coworkers.
Megan! Hi, I will make one and get that added to the program! Sorry about that!
Shannon:)
How many pounds should a beginner start out with, I have been have been doing 30-35 pounds just to start out
Beth,
As a beginner you need to start with a weight that is comfortable for you. Something that will allow you to get through the sets/reps, but not too easily. I can’t give an exact weight because everyone is so different and what may work for one person doesn’t work for another.
Shannon 🙂
Hello just of to the gym for day 4 still a bit sore from day 2 but feeling great enjoying the mix after getting stuck in a rut with old routine would love a printable version
Gayle in france