Day 23 was corrective hips from 645 and Week 3 Back and Biceps in Lift 4.
The Lift 4 workout was an interval workout, which meant doing two blocks of four exercises, for three sets and then a burnout round, but no cardio component. In block 1, you do pullovers, then top curls, reverse flys, and bottom curls. In block 2, you do wide rows, wide curls, traditional rows, and hammer curls. In the burnout, you do 30 seconds of back extensions followed by 30 seconds of full curls. Then you end with core work, doing weighted crunches followed by bicycles.
This was a hard workout. For the first block, I was able to increase my weight for each exercise and maintain that weight for the three sets. In the second block, I increased my weights for set 1 and then had to drop some of them down for sets 2 and 3 because I was gassed and could barely do the rows with the weight I started with. In the burnout round a 10 lb dumbbell is all I needed for the curls and even that was tough at the end of the 30 seconds, especially on set 3. So, it helps to have a good selection of weights to use because you may have to adjust on the fly more in this program than you would say in a program like p90x.
The corrective hips routine was helpful. It is hard to know exactly how much this one helps until leg day when doing squats, but I could tell in the squat presses at the end of the routine that I was doing those better than the past couple of weeks.
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