Tag Archives: figure body

New Workout: Back, Abs, Biceps

Back | Abs | Biceps

Warm-up: Lat pull down front & back combo 3×12 (light weight)

The Workout

Assisted pull ups superset with hanging leg lifts 3×15

DB bent over rows superset with lying crunch bench 3×20

Face-pulls superset with seated crunch machine 3×15

Low row machine superset with mountain limbers 3×20

DB pull overs with glute squeeze (see video below)
superset bench oblique knee-ins 3×12/20

Lying reverse crunch with hip lift (see video below) superset with reverse crunches 3×15

Hyperextensions with DB curls x 3×12 (see video below)

Incline bench DB curls x 3 sets

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Hot Body Chili

Looking for more ways to eat that boring ground turkey? Here is a recipe for some good old comfort food for this colder weather packed with protein and nutrients to keep you training hard! This turkey chili is low fat, low calorie, low sodium, full of flavor and only takes 30 minutes to make!


  • 1 lb Ground Turkey Breast
  • 1 Small Onion, Chopped
  • 1 16 oz. Can Crushed Tomatoes
  • 1 tbs Brown Sugar/or substitute
  • 3 tbs Chili Powder
  • 1 capful Vinegar
  • 8 oz. Low Sodium Tomato Sauce
  • Himalayan Salt and Pepper to Taste
  • 1 Cup Kidney Beans

Cooking Instructions

Lightly spray your frying pan. Add turkey and onions, crumble turkey and cook fully. Stir in remaining ingredients. Cover pot with lid.

Continue to cook on low heat for 30 minutes.

Serving Suggestions

Makes 6 servings

Nutritional Info
  •  228 | 
    33g |

Recipe and photo courtesy of: Muscle & Strength