This entry was posted on Thursday, April 10th, 2008 at 7:04 pm and is filed under The Experiment. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
All I can say is that my legs are very sore from the last 2 days worth of training and so as silver linings go I am pleased that today’s training is focusing on the back and triceps.
I felt from the first month of the experiment that my back strength showed the least improvement of all body parts. This is a shame because it is one of my favourite routines but I am not going to let that get me down. This month’s routine is a step above the last workout and looks like it will challenge me to my limits. Those of you that have been following closely will notice that there is one exercise that remains from last month’s routine and that is the Chin Up. The reason for this is that it still challenged me all the way through last month and the improvement was small. As I still find it so difficult my wife in her infinite wisdom has decided to keep it in. So that means another month of a grown man hanging from a bar like a sack on a clothes line, crying in frustration (oh well, chin up! – Beeble).
The Program
DB - Stands for dumbbells
| Exercise | Sets | Repetitions | Time/Distance | Instructions |
| Seated Row Wide Grip | 4 | 8 | n/a | click here |
| 1 Arm Bent Over Row DB | 4 | 8 | n/a | click here |
| Reverse Grip Lat Pulldown | 4 | 8 | n/a | click here |
| Pull Up Reverse Grip | 4 | 8 | n/a | click here |
| Dorsal Raises | 4 | 15 | n/a | click here |
| Treadmill | 5.5 Incline | 5 minutes | run | |
| Tricep Overhead Press Pulley | 4 | 8 | n/a | click here |
| Tricep Pushdown Rope | 4 | 8 | n/a | click here |
| Tricep Kickback | 4 | 8 | n/a | click here |
This program must be completed with as little rest between sets and exercises as possible. Keep your rest periods down to at least 30 seconds and at the most 1 minute and 30 seconds. This keeps quite a pace on the program but it is essential for this type of training. For the Superset exercise please leave no rest period between the two exercises but rest after the dorsal raises.
Good luck with the routine and if you have any questions on the experiment or any other aspect of your fitness then please send them on through.
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