Tomorrow my first BFL workout will start.
I had looked into information on the BFL for a while but it had been too long ago that I read their website. A sticky here prompted me to download the BFL-charts. I forgot to consult this page though: http://www.bodyforlife.com/train_women.shtml and just devised my program using the page on EXRX.NET
http://www.exrx.net/Workouts/Workout2UL.html

When I was finished designing my program, I was puzzled about the phrase :
"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?

I'm presenting my workout plan for 2 weeks as it will start tomorrow : upper on mon-fri-wed and lower body on wed-mon-fri .
Chest - dumbbell press
2nd exercise could be Dumbbell Flyes or Cable Crossovers

Shoulders - dumbbell row
2e exercise: Seated Dumbbell Press, Front Raises, Lateral Raises or Reverse Flyes???

Back - cable seated row
2nd exercise : Back Extensions

Triceps - triceps extension (dumbbell)
2nd exercise: Alternate Dumbbell Curls, Barbell Curls, Preacher Curls, Concentration Curls, Cable Curls of Hammer Curls????

Biceps - dumbbell curl
2nd exercise ??

I opted for a lot of dumbbell practices since I'm still suffering from shoulder pain, caused by a too heavy cardio rowing workout a la BFL back in May (I have RSI, so it wasn't a very smart thing to do). With dumbbells I can use tiny weight increments, which isn't possible with barbells.

I suppose that I don't need to tell you the # of sets and reps as you are all familiar with how it works. .


Lower Body Muscle Groups

Quads - Lever Seated Leg Press
2nd exercise : Leg Extensions

Hamstrings - Cable Lying Leg Curl
2nd exercise: Straight-Leg Deadlifts

Calves - Lever Standing Calf Raise
2nd exercise: Seated Calf Raises

Abs - Lever Twist (or cable oblique crunches)
2e oefening: Floor Crunches

Please comment??

BTW, my cardio will be 2 spinning sessions on wednesday and saturday. Wednesday since that's the only weekday with morning exercises.. I prefer to do my cardio in the morning rather than in the evening and am also quite addicted to spinning.. used to go 3 times/week last winter.
Now I will stay in my own town on one cardio day and go swimming instead (my gym is in another town at 14 km distance because they were the closest non-smoking gym offering spinning sessions and I don't own a car, so do a 28K cardio-bike ride in addition).

Fietser in the Netherlands (being too hyper to sleep)