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! ;)