celebrity series #8: Justin Bieber

“What do you mean…”

There are Beliebers, and then there are people who aren’t Justin’s biggest fans, but if you’re looking for an effective workout, you’re actually going to love his workout.

As a leaner guy, Justin struggled to put on muscle. His trainer had him work super sets (in regular sets, you take a break after each exercise, but in super sets you do two exercises, one right after the other, before you take a break) of antagonist muscles (muscles that don’t work together) to get the most bang for his workout buck.

JBiebs lifts five times per week for 45 minutes, but we’re going to get all that  goodness into a single session ~~~

The playlist — obviously all the best of Biebs.

Equipment needed: towel (always feel free to use actual weights instead of towel), chair

Total time: 35-40 minutes minutes

EXAMPLE OF A SUPER SET (using chest and bicep below)
– do 8 to 12 of your towel bicep curl and as soon as you finish, drop to do your 8 to 12 push ups
– take a quick break
– do the remaining sets of your bicep curls and push ups
– THEN move on to to #2 — do all sets of those exercises
– THEN move onto #3

ROUND 1 — chest & biceps
–  8 to 12 reps per exercise
– 3 to 4 sets per number

  1. towel bicep curl with push up
  2. towel hammer curl with towel chest press
  3. diamond push up with towel bicep row

ROUND 2 — back & triceps
–  8 to 12 reps per exercise
– 3 to 4 sets per number 

  1. pull up-superman with chair tricep dips
  2. towel row with tricep push backs (no weight necessary)
  3. plank to pike with tricep push ups

ROUND 3 — legs & shoulders
–  8 to 12 reps per exercise
– 3 to 4 sets per number 

  1. squats with towel shoulder press
  2. alternating lunges with dive bomber
  3. glute bridge with towel front press

ROUND 4 — abs & cardio
–  15 to 20 reps per exercise
– 2 to 3 sets per number 

  1. squat in and out jumps with Russian twists
  2. mountain climber with sit up

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