Today, I completed Workout A, Phase 2 from Craig Ballantyne’s “15 Pounds of Muscle in 8 Weeks” program. As noted in prior posts, this is an Upper Body Antagonistic Superset workout consisting of Presses & Rows.
I was a bit saddened today when I realized that I won’t be doing this particular workout next week. Today marks the last week of Phase 2 of my current program. I really enjoyed this particular workout over the last 4 weeks. Although it is “only” Pressing & Rowing exercises, it is a fantastic workout!!
Incline Barbell Bench Press:
What a great way to target the upper chest!
Bent Over DB Rows:
A great back builder! I like Barbell Rows but I find I tend to use better form when using dumbbells.
DB Fly Aways:
This exercise is best described as a mash-up between a DB Bench Press & a DB Fly. If you click here, you can read all about it & even see a video of the exercise. The guy in the video (Roman) just happens to be my former trainer. It’s worth a peek.
Overhand Inverted Rows:
Notice the overhand grip. Feet on bench is optional but I like the challenge so that’s how I roll. This exercise is great for the back!
Alternating DB Bench Press:
A good description of this exercise may be found here. Not only does this exercise blast the chest, the arms get blasted as well!!
Underhand Grip Inverted Row:
Notice the underhand grip. (I go with feet on the bench for this exercise.) Not only is this exercise great for the back but the arms get a great workout too!
So as you can see, although the workout is rather “basic”, there is a great deal of variety involved.
I’m going to miss this workout. But, I have a feeling that a few months down the road this workout will make its way back into the rotation.
Today’s Workout Track Listing:
- Zombie – The Cranberries
- Cosmic Monsters Inc. – White Zombie
- Sugar – System of a Down
- Suicide & Redemption – Metallica
- GD Electric – Pantera
- Mandatory Suicide – Slayer
- Freewill – Rush
- Rocks – Primal Scream
- Delivering the Goods – Skid Row with Rob Halford
- Adrenalin – Eisbrecher