Another full-body workout alternating between upper-body and lower-body moves with little rest in between. I like to start with straight sets of a compound move to warm my muscles up and prepare them for the beating that follows.

 

Exercise Weight Reps Sets Muscle
Front squat push press 40 lbs 8-12 3 Legs, shoulders
Superset:        
Wide-grip lat pulldown  50 lbs 8-12 3 Back
Bulgarian split squat  15 lbs 8-12 3 Quads, glutes, inner thighs, calves
Superset:        
Barbell bench press  50 lbs 8-12 3 Chest
Good morning  50 lbs 8-12 3 Hamstrings, glutes, lower back
Superset:        
Dumbbell shoulder press  15 lbs ea 8-12 3 Shoulder
Reverse lunge with forward reach  10 lbs ea 8-12 3 Quads, calves, back
Superset:        
Barbell bicep curl  25 lbs 8-12 3 Biceps
Skull crusher  25 lbs 8-12 3 Triceps
Plie squat  20 lbs 8-12 3 Quads, glutes, inner thighs

Finish off with a set each of roll-up, reverse crunch, side knee drops, bicycle crunches.

 

Don’t forget to warm-up and cool-down! ;)

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