Full-body workout that will leave your butt sore for days.

Superset x3
Lat pulldown (mid-back)
Barbell Sumo squat (quads, glutes)

Superset x3
Barbell bench press (pecs, front delts, triceps)
Barbell split squat (quads, glutes, adductors, soleus)

Superset x3
Arnold press (deltoids, traps, triceps)
Stiff leg deadlift (hamstrings, glutes, lower back)

Superset x3
Cable pushdown (triceps)
Cable bicep curl (biceps)

Superset x3
Cable horizontal woodchop (obliques)
Hanging leg raises (lower abs)

 

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