Strength Circuit Workout | Body Recomposition Workout Plan Day 19

Strength Training Afterburn Gym Workout | Live Lean Shred Ep. 19

On today’s episode of Live Lean TV, I’m taking you into the gym to show you how to do strength circuit workout #3 from the Afterburn 1.0 body recomposition workout plan.

Welcome back to the Live Lean Shred 42 day body recomposition workout plan.

It’s time to go to the gym.

If you haven’t downloaded the workout yet, you can sign up here to get the new workout PDFs emailed to you for free.

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Strength Circuit Workout #3 | Body Recomposition Workout Plan

Since you need to lift heavy, it’s important to go to the gym to complete these Afterburn 1.0 strength training workouts.

During these strength circuit workouts, the weights go up, and the reps go down.

Be smart.

It’s important to lift safely with good form to get the tension in the muscles, not the joints.

The strength workouts are designed in circuit form, with four exercises per circuit.

Before starting, strength circuit A, set up all the equipment you need for this circuit by the squat rack.

Let’s go.

Here’s the pdf of today’s strength circuit workout, with links to all the exercise demonstration videos.

4 Minute Warm Up

Before starting the workout, make sure you complete the following 4 minute warm up first.

• WU1. Seal Jacks x 30 seconds
• WU2. Air Squats x 30 seconds
• WU3. Push Up x 30 seconds
• WU4. Alternating Pendulum Lunge x 30 seconds

Repeat this circuit twice, with no breaks.

Strength Circuit A

Complete the following 4 exercises in circuit format.

A1. Barbell Push Press

The first exercise in strength circuit A is the barbell push press.

• Total reps from all sets combined: 25
• Reps per set: 5-8
• Sets: 4-5
• Rest: 20 seconds

Coaching cues:

• For the first set, I lifted 135 pounds and came close to failure at 5 reps.
• This was the perfect weight selection since it allowed me to reach between 5-8 reps before hitting muscle failure.
• If you do not hit failure once you hit the 8th rep, the weight is too light, therefore you need to add more weight for the next set.
• Since the total rep goal after all sets are completed is 25, that means I have 20 more reps to complete during the next few sets.
• Take a 20 second rest, then move on to the next exercise in the strength circuit.

A2. Barbell Bent Over Row

The second exercise in strength circuit A is the barbell bent over row.

• Total reps from all sets combined: 30
• Reps per set: 5-8
• Sets: 4-6
• Rest: 20 seconds

Coaching cues:

• During the first set I lifted 185 pounds and came close to muscle failure at 6 reps.
• This was a good weight selection as it allowed be to complete between 5-8 reps before hitting failure.
• Since the total reps from all combined sets is 30, this means I have 24 more reps to complete before.
• Take a 20 second rest, then move on to the next exercise in strength circuit A.

A3. Barbell Back Squat

The third exercise in strength circuit A is the barbell back squat.

• Total reps from all sets combined: 30
• Reps per set: 5-8
• Sets: 4-6
• Rest: 20 seconds

Coaching cues:

• During the first set I lifted 225 pounds and came close to muscle failure at 5 reps.
• The total reps from all combined sets is 30, therefore I have 25 reps left.
• Take a 20 second rest, then move on to the final exercise in strength circuit A.

A4. Dumbbell Incline Bench Press

The final exercise of strength circuit A is the dumbbell incline bench press.

• Total reps from all sets combined: 25
• Reps per set: 5-8
• Sets: 4-5
• Rest: 60 seconds

Coaching cues:

• During the first set I lifted 85 pounds and came close to failure at 5 reps.
• The total reps from all combined set is 25, therefore I have 20 reps left.
• Take a 60 second rest, then repeat strength circuit A 2 more times.

After you complete the third and final strength circuit, take a 60 second break to catch your breath, then move on to the Ignite It Up.

Ignite It Up: Jumping Jacks

The Ignite It Up exercise are jumping jacks.

• Reps: 2 minutes
• Sets: 1
• Rest: 60 seconds

Coaching cues:

• Complete 2 minutes of jumping jacks, then rest 60 seconds before moving on to strength circuit B.

Strength Circuit B

Complete the following 4 exercises in circuit format.

B1. Dumbbell Bulgarian Split Squat

The first exercise in strength circuit B is the dumbbell bulgarian split squat.

• Total reps from all sets combined: 30 per leg
• Reps per set: 5-8
• Sets: 4-6
• Rest: 20 seconds

Coaching cues:

• I lifted 35 pounds and came close to failure at 5 reps.
• This means I have 25 more reps per leg to go in the upcoming circuits.
• Take a 20 second rest then move on to the next exercise in the circuit.

B2. Weighted Chin Up With Weight Plate And Belt

The second exercise in strength circuit B is the weighted chin up with weight plate and belt.

• Total reps from all sets combined: 35
• Reps per set: 5-8
• Sets: 4-6
• Rest: 20 seconds

Coaching cues:

• If you can complete more than 5-8 reps of bodyweight chin ups, use weight.
• If you can only complete 5-8 reps of bodyweight chin ups, do not add weight.
• I completed 5 reps using 45 pounds before coming close to failure.
• This means I now have 30 more reps to do during the rest of the circuits.
• Take a 20 second break, then move on to the next exercise in the circuit.

B3. Standing Alternating Neutral Grip Dumbbell Shoulder Press

The third exercise in strength circuit B is the standing alternating neutral grip dumbbell shoulder press.

• Total reps from all sets combined: 30
• Reps per set: 5-8
• Sets: 4-6
• Rest: 20 seconds

Coaching cues:

• I lifted 35 pounds for 5 reps per arm, thus leaving 25 reps left for the rest of the circuits.
• Rest 20 seconds after the set, then move on to the last exercise in strength circuit B.

B4. Alternating Dumbbell Flat Bench Press

The last exercise in strength circuit B is the alternating dumbbell flat bench press.

Note: In the video I mistakingly did a dumbbell flat bench press.

• Total reps from all sets combined: 25 per arm
• Reps per set: 5-8
• Sets: 4-5
• Rest: 60 seconds

Coaching cues:

• I used 85 pound dumbbells and completed 5 reps before coming close to failure.
• Based on the total reps for all sets being 25 reps, I have 20 more reps to go for the rest of the circuits.
• Take a 60 second rest, then repeat strength circuit B 2 more times.

Once you complete 3 circuits, take a 60 second rest before finishing the workout with the 4 minute tabata workout finisher.

4 Minute Tabata Workout Finisher

The 4 minute tabata workout finisher is comprised of:

• 20 seconds of work
• 10 seconds of rest
• 8 intervals

C1. Medicine Ball Overhead Press Toss Against Wall (Wall Balls)

The first tabata exercise is the medicine ball overhead press toss against wall, i.e. Wall Balls.

• Reps: 20 seconds
• Rest: 10 seconds
• Sets: 2

Coaching cues:

• Complete 20 seconds of wall balls, then take a 10 second break before moving on to the next exercise.

C2. Medicine Ball Rolling Uneven Push Up

The second exercise is the medicine ball rolling uneven push up.

• Reps: 20 seconds
• Rest: 10 seconds
• Sets: 2

Coaching cues:

• Complete 20 seconds, rest 10 seconds, then move on to the next exercise.

C3. Medicine Ball Side To Side Push Up

The third exercise is the medicine ball side to side push up.

• Reps: 20 seconds
• Rest: 10 seconds
• Sets: 2

Coaching cues:

• Complete 20 seconds of rep, then rest 10 seconds before moving on to the last exercise.

C4. Standing Medicine Ball Woodchopper

The last exercise is the standing medicine ball woodchopper.

• Reps: 20 seconds (10 seconds per side)
• Rest: 10 seconds
• Sets: 2

Coaching cues:

• Complete the woodchop to one side for 10 seconds, then switch sides and repeat for the last 10 seconds.
• Rest 10 seconds, then repeat the circuit one more time.

Complete each exercise for 20 seconds on, 10 seconds off, then repeat one time for a total of 4 minutes.

You have successfully completed this strength circuit workout.

Enjoy the Afterburn 🔥 !

Next Workout: Descending Ladder Workout #12 | Body Recomposition Workout Plan