Today was day 1 of my next program, Dig Deeper, which is a muscle-building workout by Shaun T on the BODI platform. After finishing P90X, I was trying to figure out what to do next, so I did the 10-minute muscle program and then did the first two weeks of Joel Freeman's 10-minute speed train program. Those are good, especially if you are a beginner, have had a long layoff or break from working out, or want to de-load/recover and still work out in a way that prevents you from losing too much muscle.
The first day is an upper-body circuit workout. The first month focuses on muscle endurance, so you do a high number of reps with light to moderate weight. This workout has two circuits, each containing 4 exercises (chest, back, biceps, and triceps), performed for 3 sets. In each set, you do all four exercises back-to-back, with little to no rest. At the end of each set, you do a core/ab exercise, then you get a 45-second break before the next set starts. In the first set, you do 20 reps; in the second, you do 16; and in the third, you do 12. All four exercises in the first block/circuit use weights, and in the second circuit/block, two of the four are performed just using your bodyweight, and the other two use weights.
You definitely need an assortment of dumbbells and an adjustable weight bench. The transitions between exercises are very quick, especially in sets 2 and 3 of each circuit, so it would be very hard to do this workout with adjustable dumbbells like Bowflex SelectTech or Power-Blocks. That is not to say you cannot use them, but you would need to be very proficient and quick at changing the weight.
The workout is good, but it is tough. It will get your heart rate up a bit, and you will probably be sweating and tired by the end of it.
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