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my name is Jimmy Clare A.K.A CrazyFitnessGuy. I am a college student getting my degree in Personal Training. During the day I am a healthy living blogger and at night I am climbing the ranks in Karate to eventually become a black belt. I have been working out and practicing a healthy living lifestyle for over 8 years. To learn more about me check out my about page.

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Everything You Need To Know About Day 2 Week 4 Of Liift4 Back And Biceps

Everything You Need To Know About Day 2 Week 4 Of Liift4 Back And Biceps

 day 2 week 4 of Liift4 back and biceps

day 2 week 4 of Liift4 back and biceps

Day 2 Week 4 Of Liift4 Back And Biceps

Have you ever heard your back and biceps scream at you after a brutal workout? Well I have because I finished day 2 week 4 of Liift4 back and biceps, they are screaming at me while I am writing this post. Find out why they are screaming at me and maybe by the end of this post they will stop.

During Round One Of Day 2 Week 4 Of Liift4 Back And Biceps

During the first round of day 2 week 4 of Liift4 back and biceps there were only two exercises. The two exercises were:

  1. Wide Row

  2. Wide Curl

I stuck with 15 pound weights on both of these exercises because that’s what I used last week. Plus my chest and triceps were still hurting from yesterday.

During Round Two Of Day 2 Week 4 Of Liift4 Back And Biceps

During the second round of day 2 week 4 of Liift4 back and biceps there were another two exercises. The two exercises were:

  1. Reverse Flies

  2. Full Curls

I stuck with the same weight that I had in the first round. By the end of the second round my arms were shaking like crazy. It was hard to eat my snack at the end of the workout.

During Round Three Of Day 2 Week 4 Of Liift4 Back And Biceps

By the time I got to the third round today my back and biceps were just screaming at me to stop. I told them to shut up and keep pushing. The next two exercises were:

  1. Full Row

  2. Hammer Curls

For the full row I was using 25 pound dumbbells which stayed the same for me as last week. For the hammer curls I stayed at 15 pound weights with all three sets, however I felt like I was swaying so maybe I will stay at the same weight next time or drop down to 12 pound dumbbells.

During The Hiit Round Of Day 2 Week 4 Of Liift4 Back And Biceps

During the hiit round today I was so glad that the lifting part was over. There were three exercises in this round which were:

  1. Square Squats

  2. Wide Mountain

  3. Plyo Lunges

I modified all of the exercises in the hiit round, still wasn’t easy but took out the impact. Hopefully I still have enough strength in my 9:15pm karate class tonight.

The Core Round Of Day 2 Week 4 Of Liift4 Back And Biceps

Finally I made it to the core round and I just wanted to take a nap on the ground. However, I stuck with it because I knew that I can do it. The last two moves in this workout were:

  1. Side Reaches

  2. Plank Taps

I know they might sound so easy, but they weren’t I was soaking wet in sweat by the time I was done in this workout today.

The Take Away From Day 2 Week 4 Of Liift4 Back And Biceps

The take away from this workout is that my heart rate recovers quickly. I notice when some people are out of shape they tend to breath hard for a few minutes. I was breathing hard during the workout, but when we had 15 second rest breaks my breath came back fast. It must be from all that karate on the side.

Conclusion:

My muscles are still screaming after finishing this post, what a bummer. I am going to be really sore for karate tonight, but I am glad I am finished with day 2 week 4 of Liift4 back and biceps workout. On the positive side my heart rate returns to normal after a few seconds now. So even though my arms are screaming at me I wouldn’t have it any other way.

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