Dr Martin James

Given that I’m newly returned to weight lifting it’s a matter of training whatever body part isn’t sore. My upper body was OK today so I thought I would do my inaugural back session combined with chest, which I did in my first Transformation era session. I threw in two shoulder sets which I didn’t get around to on arms/shoulder day.

By the second half of the session (I had lunch in between) it had hit 30 degrees outside, probably the hottest day of the year so far. My little gym became a sweat lodge and I loved it 🙂

I have made a video of each exercise. Full details of the workout are set out in the table at the bottom.

Dumbell pull-over

Bench press on Swiss Ball

Pec flye on Swiss Ball

Upright row

One arm reverse flye

Dumbell bent over rows

Chest & back day 1: summary

EXERCISE	SET	WEIGHT	REPS
DB pull over	1	26KG	12
DB pull over	2	26KG	12
Bench press on Swiss Ball	1	37KG	17
Bench press on Swiss Ball	2	37KG	10
Pec flye	1	12KG	12
Pec flye	2	10KG	9
Upright row	1	30KG	13
Upright row	2	30KG	12
One arm reverse flye x2	1	12KG	6.5
One arm reverse flye x2	2	10KG	12
DB bent over row x2	1	22KG	16
DB bent over rows x2	2	22KG	18