Like this:

As promised yesterday here’s the supersets I was talking about.

Chest 3 sets of each exercise, with 60 seconds rest between each one.

• 12 dumbbell chest presses/20 press ups
• 12 incline dumbbell presses/20 incline press ups
• 15 dumbbell flys/5 roll away press ups (hold a dumbbell in each hand, and assume the press up position.  Lower your body towards the ground by moving your hands apart, then return).
• 12 lateral raises

Stomach

1. 3 x 15 hanging leg lifts
2. 3 x 15 alternate knee to elbow crunches
3. 3 x 15 weighted crunch (I used a 20kg kettlebell)

Arms

• 3 x 10 skull crushers (used a 20kg kettlebell)
• 3 x 12 tricep press ups

To be honest, I wasn’t that impressed with this.  The main problem I had was that although my arms were reduced to wet rubber, the rest of me was fairly unscathed.  This lacks anything in terms of compound exercises, which are far more effective in building muscle size and power.

Still, one learns from the experience.  The roll away press ups were a nightmare in terms of technique, particularly as my arms were already shredded.  I’m thinking that might be an interesting addition to the kettlebell workouts.  It’s also been interesting to see that my thought processes around exercise.  A few months ago I would have thought this was a god workout.  Now I’m disappointed it wasn’t harder.  Now that’s progress.

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