The Explode Program: DAY 2

How are you feeling after Day 1? Your muscles should start to feel a little sore and achy. That’s a good feeling. That’s the kind of feeling you want to get a day after a workout. That’s when you can say you had a good workout.

Day 2. Today, we are going to work on another muscle group – back and biceps. Strengthening your back and having a good posture helps a lot in achieving sexy abs. Have you ever seen a hunchback with abs? Exactly. Now, before you start, remember to warm-up by running for at least 10 minutes on the treadmill. Let's begin.

DAY 2 – BACK / BICEPS

1^st Set: Deadlifts - 5 sets x 8 reps

With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. Use an alternate grip (knuckles facing forward for one hand and thumb facing out for the other) if you can't get a firm hold. The bar should begin from a position nearly touching your shins. Keep your hips down and get a firm, shoulder-width grip.

Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

*Tip: Avoid locking your knees. Make sure your feet is flat on the ground and use the strength of your legs to push yourself up. Don't round your back, and keep your head in a neautral position with your eyes focused at a spot on the ground 3m in front of you.

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2^nd Set: Cable Pulldown - 5 sets x 8 reps

Grasp cable bar with wide grip. Sit with thighs under supports.

Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Repeat.

*Tip: Remember to keep your back straight and keep your body in position. Try not to lean back as your pull the cable bar. Pull your elbows towards your back as far as possible and SLOWLY return the starting position. Most people make the mistake of going back to the starting position too fast and this makes the workout less effective. Range of motion will also be compromised if grip is too wide.

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3^rd Set: Seated Rows (alternating) 3 sets x 8 reps

Sit on seat and position chest against pad. Grasp lever handles with underhand grip.

Pull one lever back until elbow is behind back and shoulder is pulled back. Return until arm is extended and shoulder is stretched forward. Repeat with opposite arm alternating between sides.

*Tip: When choosing weights, make sure that you go with one that is not too light (that you can easily do more than 10 reps) or too heavy (that you can barely do 5).

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4^th Set: Weighted back extensions 3 sets x 8 reps

Position thighs prone on large pad and lower leg under padded brace. Hold weight to chest or behind neck.

Lower body by bending waist until fully flexed. Raise, or extend waist until torso is parallel to legs. Repeat.

*Tip: Adjust lower leg brace so pressure is evenly distributed on thigh pad. Another way to do this is by using a weight and holding it close to your chest.

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5^th Set: Dumbbell Curl - 3 sets x 8 reps

Position two dumbbells to sides, palms facing in, arms straight.

With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

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DAY 3, coming up on tomorrow’s next post.