07/04/2009 - bob
The Workout Routine
It turns out that I had forgotten a few details when I started this routine on May 18th. I had combined the content of two of DelMonte’s free videos to create a compound exercise full body routine.
What I had forgotten was the number of reps/set, rest, and number of supersets per week.
I think my inability to get through more than one superset during that first week threw me for a loop. My old habits included doing a set, and then waiting until I was good and ready to do another set.. of the same exercise. Blasting from one exercise to another with only 60 seconds rest was just something I hadn’t done. Ever. And, make no mistake, when you try it with compound exercises for the first time, you’ll find it’s tough too.
It took me about four weeks to catch on that the routine required changing the number of reps/exercise and supersets done every two weeks. I think there was also a promo around that time that consisted of a 12 week, transform-your-body-contest open to anyone purchasing the program. Since I thought this free video workout was a 12 week program at three supersets of 15 reps per exercise, I’d say I mixed them all up.
So, here’s what it’s supposed to be:
3 sets of 15 reps/exercise for two weeks
4 sets of 10 reps/exercise for two weeks
5 sets of 5 reps/exercise for two weeks
For the exercises… a couple of caveats first:
I work out in my basement, and I’m tall enough that I can not do a standing military press without hitting the ceiling. I also own a Hoist home gym that has a weight stack for pulldowns. I otherwise don’t have a good place for pullups/chinups.
Flat barbell bench press
Bent over row
Seated dumbbell military press
Reverse Incline Leg Raises
And this, dear readers, is a killer weight lifting routine.
At the end of the routine, I have more often than not added oblique crunches, two or three sets per side. I’ve also added one pass through a shoulder superset with really light weight a few times. My shoulders have always been a weak spot in my mind.
Check out proper form, and review the rest/repetition info in these free workout routine videos.
Again, if you’re just getting back in shape, be careful! Even with very light weights, you will be shocked at how hard you work to do a superset if you’ve never done one. Don’t give up if it takes a few weeks to get do three supersets of 15 reps per exercise. This workout routine will rapidly transform your body.
For those getting back in shape: I’d suggest getting to the point or fitness level where you can do three sets…. THEN consider yourself “starting” this workout routine, doing two weeks of sets of 15 reps, then going to 4 sets of 10, then 5 of 5.
Let me know how you do!