I alternate between two workouts every few days. Both are designed to add muscles, as outlined in Occam’s Protocol (page 197) in “The 4-Hour Body” [Amazon | iTunes aff. links].
Workout A
- Yates row x 7 (page 211)
- Shoulder-width barbell overhead press x 7 (page 201)
- (optional) Abdominal exercises
- Myotatic crunch x 10 (page 176)
- Cat vomit x 10 (page 178)
Video: Yates Row: Dorian Yates demonstrating bent-over barbell row.
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Video: Shoulder-width barbell overhead press
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Video: Myotatic crunch
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Workout B
- Slight incline bench press with shoulder-width grip x 7 (page 200)
- note 1-second pause at bottom
- Squat x 10 (page 201) [dumbbell squat, for those without a power rack]
- (optional) Kettlebell swings x 50 (page 165) [T-handle video and info]
- Stationary bike x 3 min.
Video: Slight incline bench press
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Video: Kettlebell swing, by Tim Ferriss
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Video: Tim Ferriss shows how to make a T-handle, a kettlebell replacement.
I do a 5/5 cadence — 5 seconds up, then 5 seconds down — for Nos. 1 and 2 of both workouts. If I don’t complete (n-1) reps of either Nos. 1 or 2, I stop the workout for the day, though I do the optional exercises.
I take 3-minute breaks between each exercise.
If you want to know more, take a look at how I did or what equipment I use. Tim Ferriss’ blog has exercise demos for the geek-to-freak challenge.
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Workout C [added Dec. 3]
- Kettlebell swings x 75 (page 165) [T-handle video and info]
- Myotatic crunch x 15 (page 176)
- (alternate Fridays) Single-arm kettlebell swings x 25 [video]
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Workout D [added Dec. 5]
- Iso-lateral dumbbell incline bench press, 3 sets x 5
- Yates row, 3 sets x 5
- Reverse drag curls, 2 sets x 6
Video: Iso-lateral dumbbell incline bench press
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Video: Reverse drag curl
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