OK, now for the serious part - there is no point in this experiment without having a structured programme to follow! I.e. no point just going into a gym and lifting as heavy as you can. Without the correct technique you could do yourself some serious long term damage. Warnings out the way!

This is going to give you an insight into the exercises we will be doing and the progress in terms of weights we will be making. We are starting with the basics as we will need to build a good foundation to get you on the road to a better body.

The boff and I are training using a five day programme. The idea behind this is so we can hit the muscles we are training really hard but also giving the muscles the vital rest they need to grow.

Heres how it works.

Monday: Chest
Tuesday: Shoulders and Abs
Wednesday: Back
Thursday: Legs and Abs
Friday: Arms
Saturday: Rest
Sunday: Cardio and Abs or rest

Now for the reps and sets. As I said before you need to build a good foundation for your muscles to grow. We started with high reps 12-15 on every exercise the theory behind this is to build and increase capillary base and blood flow vital for muscles to grow and receive vital vitamins and minerals.

This generally means lifting lighter weights however it should not be easy - you should use a weight which you are struggling with by rep 12 or 13 so you my not get to 15 without help!

Exercises:

We aim to do 4 or 5 exercises per muscle group

Chest:

Flat bench barbell or dumbell
Incline bench barbell or dumbell
Dumbell flyes or cable flyes
Decline bench press

Shoulders:

Shoulder press
Lateral raises
Front raises
Single arm row
Upright row

Back:

Pull ups
Lat pulldown
Seated row
Cable cross overs

Legs:

Squats barbell or smith machine
Leg extensions
Leg curl
Lunges
Calf raises

Arms:

Bicep curl (standing)
Hammer curls
Concentration curls
Tricep press
French press/skull crusher
Dips

These are the exercises we are going to follow for the next 6-8 weeks.

After training with lighter weights for 1 to 2 weeks we then go as heavy as we can for 6-8 reps and 3-4 sets.

This is when your training buddy comes in handy to help out on those last few reps (forced reps) and of course the competition (Boff is still trying to catch me).