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Originally posted by Fietser
"Perform two exercises for each major muscle group of the upper body."
How can you do all these exercises in such a short time? Surely the workouts are supposed to last just 45 mins, aren't they? That's not enough for 2 sets of 2 different exercises for each muscle group?
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Hello Fiester
Following the pyramid style of BFL does have you performing two exercises per body part, however, the second exercise is only performed for one set. A workout looks like this:
12 reps of exercise 1 - rest 60 seconds
10 reps of exercise 1 - rest 60 seconds
8 reps of exercise 1 - rest 60 seconds
6 reps of exercise 1 - rest 60 seconds
12 reps of exercise 1 - no rest go immediately into
12 reps of exercise 2. This is the exercise where you reach positive failure.
Getting the workouts done in 45 - 50 minutes will not happen at first. As you become more comfortable with the program and the exercises you will notice that your speed increases. It is much more important that you maintain proper form than it is you finish in the expected amount of time.
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Chest - dumbbell press
2nd exercise could be Dumbbell Flyes or Cable Crossovers
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This is a good combination. The press is a compound move that involves the pecs, triceps and delts to some extend. Doing the flyes as the second exercise is one of my favourites - it finishes off the muscle and gives you a good stretch. And after a few weeks, when it is time to mix things up you can change from flat presses and flyes to inclines.
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Shoulders - dumbbell row
2e exercise: Seated Dumbbell Press, Front Raises, Lateral Raises or Reverse Flyes???
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If by dumb bell row you mean upright rows you would be better served by using the dumb bell or arnold press for your first exercise - they are compound moves that hit all 3 heads of the shoulder. Lateral raises are excellent isolation lifts that will work the middle delt and give you a nice looking shoulder.
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Back - cable seated row
2nd exercise : Back Extensions
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Nice combination
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Triceps - triceps extension (dumbbell)
2nd exercise: Alternate Dumbbell Curls, Barbell Curls, Preacher Curls, Concentration Curls, Cable Curls of Hammer Curls????
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Tricep extension are great isolating exercises that can be used as your first or second exercise. However, all the exercises you've listed for your second exercise are bicep moves, not tricep exercises. You might try skull crushers, or french curls, narrow grip barbell presses, tricep kickbacks or bench dips to hit the tricep heads.
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Biceps - dumbbell curl
2nd exercise ??
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Any of the exercises you've listed for the second tricep exercise would make a good second bicep exercise. Concentration curls and preacher curls are excellent exercises for creating a nice peak and finishing the muscle off.
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Quads - Lever Seated Leg Press
2nd exercise : Leg Extensions
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Looks good
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Hamstrings - Cable Lying Leg Curl
2nd exercise: Straight-Leg Deadlifts
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Personally, I would change this order. Deadlifts are good solid compound moves that will work the glutes, hammies and lower back. Hamstring curls are more of an isolating move that help to finish off that muscle.
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Calves - Lever Standing Calf Raise
2nd exercise: Seated Calf Raises
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Abs - Lever Twist (or cable oblique crunches)
2e oefening: Floor Crunches
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Looks good
Best of luck!
Nat