"Hi James, just found your back routine on the Bodybuilding.com web site and was wondering if you could explain to me: do I do all the exercises in this routine or just pick one of them? Look forward to hearing from you, thank you."
My Answer: Each of the four techniques is a separate workout. You'd be crazy to do all four SHOCK techniques in one training session. If you did that, then you wouldn't be able to lift your arms for a week. That'd make it pretty hard for you to eat, Andy.
So I got asked a question on how one could drop weight in a relatively short period of time. This question came from a guy who wanted to make weight for the police academy. Wrestlers and boxers do this all the time, but I generally don't recommend this for long term fat loss. BUT, if you must drop weight for a weigh in, then here's a technique you can use in addition to strict dieting and strength training. If you want to workout at home and have a stationary bike or any other cardio machine in front of a TV, then do this:
Watch your favorite show and do some steady state cardio on your machine. Then during commercials, you get off the machine and do 50-100 pushups during the break. Once the commercial break is over, get back on the machine. Do this for the length of the show, whether it's a half hour or a full hour.
This is a nice no brainer technique for cardio, because you can zone out and watch TV.