CNW: Week 4 – Day 1

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

This workout is a little different than the other Carrots ”˜N’ Weights workouts, but for a good reason: supersets. A superset is performed when two exercises are performed in a row without stopping. The benefits of super sets are “accelerated muscle development, higher metabolism, and less time in the gym.” That all sounds good to me!

Here’s how this workout works: Start with the Dumbbell Chest Press, do 15 reps, and then immediately move onto the Dumbbell Chest Fly. When you finish those reps, start with the Dumbbell Chest Press again. Repeat this cycle three times.

Once you finish the first set, move onto the Bent-Over Fly and Biceps Curl. (I moved from one set to the next without stopping, but if you need to rest, take a little time between sets to let your muscles recover.) Repeat the second set three times and then move onto the final set, which you will also do three times.

Feel free to go at your own pace or do the workout as written. I definitely felt the burn during this workout! Happy lifting!

IMG_0018 (640x480) (640x480)

Reps: 15

Weight: 10-pound dumbbells



Repeat x 3


Repeat x 3


Repeat x 3



  1. Thank-you for finally giving me a simple explanation of supersets! I can’t wait to start incorporating them into my workouts.

  2. Do you do weights on the day after your long run? I can never figure out which day to lift. I am training for a half marathon and am trying to work in two days of lifting a week- but never can figure out which days work best to do it.

  3. How long will this whole combination run about? It sounds like a great exercise platform, though I should first locate our forlorn dumbbell, it needs to get dusted off from underuse.

  4. Heavier weights and lower reps will give you faster results! Hypertrophy is optimum – 6-12 reps. Tina, I know you can go higher in weight on these! 🙂

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