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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