My daily challenge for the month of February

 Hey omorfe,

(reminder, that's Greek for good looking man)

Yesterday I announced the F.F.F. challenge. If you missed it, read the latest article on my blog for the deets.

Today I'll share the challenge I shall tackle for February.

Here it is:

Each day I'll train two upper body lifts.

Those lifts are the ones mentioned in my "4+1 upper body lifts I always try to include in my programs" piece.

In case you missed it, here they are: 

"1) Single Arm Girlfriend/Wife/Side-chick/Mistress Curl

You ask your girl to hang from your arm. When she does so, you try to curl her. Performing even one rep will put you at the pinnacle of all humans. You'll be a strong and muscular mofo and I doubt I'll have anything left to teach you.

But until you do so, let's see 4 more conventional exercises:

2) Hammer grip pull ups - Really dig those, especially if you can do them with handles or rings. Great back and bicep builder

3) Inverted rows - Another great back and bicep builder mimicking the rowing movement. I like doing them with a short pause at the top. Like pull ups, I prefer doing them with handles or rings instead of a bar

4) Weighted moderate grip push ups - Very joint friendly pushing exercise that makes it easy to progressively overload. If you can do 8-15 reps with half your bodyweight on your back, you're a certified beast

5) Dips - I'll be the first to admt that dips are not for everyone. If however your shoulder joints are healthy and you have perfect technique, they are a great exercise that can add size to your triceps and chest"

I'm already a world champion i the first lift.

So my goal is to become a strong mofo on hammer grip pull ups, inverted rows, weighted push ups, and dips.

Frankly, this is not something I'll do just in February. Building strength takes time. So I can see my good-looking self focusing on those lifts for the rest of 2022. 

But I commit on performing at least two of them for the next 27 days. 

Here's how today's workout will look like:

* Normal pull ups (the handles I was using for the hammer grip broke last week and I'm waiting for a set of gymnastic rings to come) - two to three sets with one of them being close to failure

* Weighted push ups - two to three sets with one of them being close to failure

* Shoulder exercise - probably one set of dumbbell lateral raises, using the intensity technique mentioned in my upcoming program (if you're a member of my prestigious email list you already have gotten information about it. If you're not, too bad) As I explain, this technique makes one set as hard as 2-4 normal sets so it's a great time saver

Tomorrow I'll do dips, inverted rows, and one exercise for biceps and triceps, using again the high-intensity technique mentioned above

On Friday, I'll repeat today's first 2 exercises (hopefully I'll have my rings by then) and do one or two leg exercises as well. My legs are my best muscle group so I'll just do 1-2 normal sets here

So the workout plan follows an A/B structure that consists of:

Workout A

Pull ups - 2 to 3 sets
Push ups - 2 to 3 sets
One or two exercises for arms, shoulders, legs - 1 set using the high intensity technique 

Workout B

Dips - 2 to 3 sets
Inverted rows - 2 to 3 sets
One or two exercises for arms, shoulders, legs - 1 set using the high intensity 

Total training time won't take more than 30 minutes, including the warm up.

Notice it's nothing crazy.

And it shouldn't be.

If you're going to train with high frequency, volume and intensity have to go down to allow your body to recover. Heck, some days I'll probably skip the extra exercises and only perform the first two. It will depend on how I feel.

Now, this is something I want to do as a challenge.

There are other ways to approach muscle building that can fit most guys' schedule. Just because I shared what I will do, doesn't mean I suggest you follow along. Hopefully your I.Q. is high enough to understand this.

But if you'd like more help with building your body?

Start by grabbing my one sentence muscle building plant at:

http://grecianman.com/

Your Greek buddy,

Fotis Chatzinicolaou