On today’s episode of Live Lean TV, I’m taking you through complex training workout #6 from the Afterburn 1.0 body recomposition workout plan.
Welcome back to the gym for day 36 of our 6 week Live Lean Shred Body Recomposition Workout Plan Series.
Before I head down to the gym for complex training workout #6, I need to take my pre-workout drink to get a boost of energy.
I haven’t talked that much about supplements in this 42 day series.
Besides having a coffee with some coconut oil in the morning, I usually train fasted.
This means I don’t eat before I go for my workout.
When I do train fasted, I do supplement with branched chain amino acids (BCAAs), since they can protect the muscle and reduce muscle catabolism.
Supplementing with BCAAs can be especially important when you’re not eating before your workout.
If you’re sore after your workouts, BCAAs may also help speed up your muscle recovery.
When it comes to BCAA powder, a lot of supplement companies include junk ingredients, including artificial sweeteners to their product.
I’m currently using BCAA powder from a company called True Athlete.
I like this brand of BCAA powder since they do not include artificial sweeteners and it includes a 4:1:1 ratio branched chain amino acids.
The 3 branched chained amino acids are:
The most important of these 3 branched chain amino acids is leucine.
When looking for a good BCAA supplement, you should look for a brand that has higher ratio in leucine.
The optimal ratio of leucine to isoleucine to valine should be at least a 2:1:1 ratio.
Since True Athlete branched chained amino acids contain no artificial flavors, there is no flavor.
Therefore, when you add it to water, it can taste a little chalky.
To overcome this taste, I like to add the BCAA powder to the other supplement I like to take before my workout, a pre-workout powder.
By adding the BCAAs to a naturally sweetened pre-workout powder like this, you get the flavor without all the artificial sweeteners.
I call that a win.
One last thing.
The other supplement that I’ve been taking at night is ZMA.
ZMA includes:
ZMA can help speed up recovery and improve sleep.
Also, I’ve been finding when I wake up in the morning, my member is hard as a board 😉.
With that said, I’m going to drink this pre-workout and BCAA drink, then get into today’s complex training workout.
Here’s how I make this pre-workout drink with BCAAs:
It tastes fruity, without the chalky texture.
One other thing about the True Athlete brand of supplements is they’re NSF approved.
NSF approved basically means professional athletes can take it, knowing there’s no banned substances in it.
This is really cool because as a Live Leaner, we don’t take banned substances.
If you want to pick up any of these True Athlete supplements, here is the link to get them at The Vitamin Shoppe.
I’m now ready to make some gains in the gym.
Let’s go workout.
Welcome back to the gym.
We’re doing complex training workout #6 today.
This is the final complex training workout of this Live Lean Shred 42 day body recomposition workout plan series.
As I’ve mentioned each time we’ve done it, complex training is one of my favorite workout styles.
Here is the PDF download link for the complete complex training workout #6, including exercise demonstration videos.
Make sure you have your PDF of the workout on your phone with you.
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Here are the 4 previous complex training workouts:
Before starting, perform 2 circuits of this warm-up without resting between exercises:
Pick one weight for the entire complex based on the most difficult exercise.
Based on the exercises in barbell complex A, the most difficult one will be the barbell push press, or if you’re using a smith machine, the 1/2 kneeling smith machine shoulder press.
Therefore, pick a weight based on that exercise, then use that weight for all 4 exercises within the complex.
This means you will never let the barbell out of your hand as you transition from one exercise to the next within the complex.
However, you don’t have to rush into the next exercise.
During the transitions between exercises, take a second to set up the proper foot position, straighten your back, and make sure the weights are in place before moving on to the next exercise.
Take your time to ensure you are set up properly.
Don’t be a meathead.
Doing the reps well is better than doing them fast.
All right, let’s get this started.
For the first complex we’re using barbells.
Barbell Complex A is comprised of the following exercises:
Note: I don’t have access to a free weight olympic barbell in this gym, therefore I’m going to use the smith machine for all these exercises, except the barbell push press.
Since the height of the smith machine is too low to complete a push press, I’ll be substituting that exercise for the 1/2 kneeling smith machine shoulder press.
If you have a choice of using an olympic barbell or the smith machine, use the barbell.
Unlike the previous 5 complex training workouts where we completed 6-7 reps, we’re progressing this workout by increasing the reps to 8 reps per exercise.
This will help you progressively overload the muscles.
The first exercise in barbell complex A is the alternating barbell reverse lunge.
Smith Machine Substitution: Smith Machine Reverse Lunge
Coaching cues:
The second exercise in barbell complex A is the barbell push press.
Smith Machine Substitution: 1/2 Kneeling Smith Machine Behind The Neck Shoulder Press
Coaching cues:
The third exercise in barbell complex A is the barbell bent over row.
Smith Machine Substitution: Smith Machine Bent Over Row
Coaching cues:
The last exercise in barbell complex A is the barbell back squat.
Smith Machine Substitution: Smith Machine Back Squat
Coaching cues:
At the end of the last set of barbell complex A, move into the ignite it up.
After you complete 3 sets of barbell complex A, move on to the Ignite It Up exercise: speed jump rope.
No Jump Rope Substitution: Faux Jump Rope
Coaching cues:
Complete 3 circuits of the following 4 exercises:
Based on these 4 exercises, the most challenging will probably be either the dumbbell bent over row or the alternating dumbbell forward lunge.
Therefore pick your weight based on either of those exercises.
We’re going eight reps per exercise, except for the lunge, we’re doing four reps per leg.
Let’s get into it.
Before starting, since the weights do not leave your hands, remember front squat, row, lunge, deadlift.
The first exercise in dumbbell complex B is the dumbbell front squat.
Coaching cues:
The second exercise in dumbbell complex B is the pronated grip dumbbell bent over row.
Coaching cues:
The third exercise in dumbbell complex B is the alternating dumbbell forward lunge.
Coaching cues:
The last exercise in dumbbell complex B is the straight leg dumbbell deadlift.
Coaching cues:
Note: If you have anything left in the tank after the complex, you can transition into alternating standing dumbbell biceps curls. 😂
At the end of the set, based on listening to your breath, your heart rate should be up.
This is a sign we’re burning fat, building muscle, and building strength.
That’s what these complexes and this whole 6 week body recomposition workout plan series is all about.
You can have it all in one Live Lean Afterburn program.
Remember, you’re not training to be a meathead, you’re training to Live Lean.
We love that you’re loving these 1.0 workouts, so hopefully you are going to get the Live Lean Afterburn 2.0 version here.
We are almost done.
Since there is no Ignite It Up after dumbbell complex B, it’s time to move on to the 4 minute workout finisher.
It’s time to hit up the tabata workout finisher.
We have jump lunges, jump squats, burpees, and push ups.
This is going to be salty, sweet, and sour.
You’re going to need a shower after this.
Set your interval timer for:
The first tabata exercise are jump lunges.
Coaching cues:
The second tabata exercise is the jump squat.
Coaching cues:
The third tabata exercise is the burpee push up tuck jump.
You can choose any of the following burpee variations, ranked from easiest to hardest:
Coaching cues:
The final tabata exercise is the push up.
Coaching cues:
That was complex training workout #6 from our Live Lean Shred 6 week body recomposition workout plan.
This was the last complex training workout of this 6 week workout program.
We have 3 more workouts left and then you are done the 6 week challenge.
The last circuit training workout is coming up next.
What’s coming up after this 6 week body recomposition workout plan challenge?
You’ll just have to wait and find out.
Thanks for watching and keep Living Lean.
Bye.
Next Workout: Circuit Training Workout | Body Recomposition Workout Plan Day 37
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.