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Description

Heavy weights: 4-8 rep max


Exercises

Set 1: 3 rounds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
3 reps
Rest
Rest
20 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
2 reps
Rest
Rest
20 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
2 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Romanian Deadlifts
Weights: Heavy
Dumbbell Romanian Deadlifts
4 reps
Rest
Rest
20 seconds
Dumbbell Romanian Deadlifts
Weights: Heavy
Dumbbell Romanian Deadlifts
3 reps
Rest
Rest
20 seconds
Dumbbell Romanian Deadlifts
Weights: Heavy
Dumbbell Romanian Deadlifts
3 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
3 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
3 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
2 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
3 reps
Rest
Rest
20 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
2 reps
Rest
Rest
20 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
2 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Dumbbell Romanian Deadlifts
Weights: Heavy
Dumbbell Romanian Deadlifts
4 reps
Rest
Rest
20 seconds
Dumbbell Romanian Deadlifts
Weights: Heavy
Dumbbell Romanian Deadlifts
3 reps
Rest
Rest
20 seconds
Dumbbell Romanian Deadlifts
Weights: Heavy
Dumbbell Romanian Deadlifts
3 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
3 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
3 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
2 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
3 reps
Rest
Rest
20 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
2 reps
Rest
Rest
20 seconds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
2 reps
Rest
Rest
1 minute

Set 8: 3 rounds
Dumbbell Romanian Deadlifts
Weights: Heavy
Dumbbell Romanian Deadlifts
4 reps
Rest
Rest
20 seconds
Dumbbell Romanian Deadlifts
Weights: Heavy
Dumbbell Romanian Deadlifts
3 reps
Rest
Rest
20 seconds
Dumbbell Romanian Deadlifts
Weights: Heavy
Dumbbell Romanian Deadlifts
3 reps
Rest
Rest
1 minute

Set 9: 3 rounds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
3 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
3 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
2 reps
Rest
Rest
1 minute

Set 10: 2 rounds
Leg Curls
Weights: Heavy
Leg Curls
5 reps
Rest
Rest
20 seconds
Leg Curls
Weights: Heavy
Leg Curls
4 reps
Rest
Rest
20 seconds
Leg Curls
Weights: Heavy
Leg Curls
4 reps
Rest
Rest
1 minute

Set 11: 2 rounds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
20 seconds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
20 seconds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
1 minute

Set 12: 2 rounds
Leg Curls
Weights: Heavy
Leg Curls
5 reps
Rest
Rest
20 seconds
Leg Curls
Weights: Heavy
Leg Curls
4 reps
Rest
Rest
20 seconds
Leg Curls
Weights: Heavy
Leg Curls
4 reps
Rest
Rest
1 minute

Set 13: 2 rounds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
20 seconds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
20 seconds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
1 minute

Set 14: 2 rounds
Leg Curls
Weights: Heavy
Leg Curls
5 reps
Rest
Rest
20 seconds
Leg Curls
Weights: Heavy
Leg Curls
4 reps
Rest
Rest
20 seconds
Leg Curls
Weights: Heavy
Leg Curls
4 reps
Rest
Rest
1 minute

Set 15: 2 rounds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
20 seconds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
20 seconds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
1 minute

Set 16: 3 rounds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
4 reps
Rest
Rest
20 seconds
Barbell Front Loaded Squats
Weights: Heavy
Barbell Front Loaded Squats
4 reps
Rest
Rest
20 seconds
Weighted Wide Squats
Weights: Heavy
Weighted Wide Squats
4 reps
Rest
Rest
1 minute

Set 17: 3 rounds
Push Presses
Weights: Heavy
Push Presses
3 reps
Rest
Rest
20 seconds
Push Presses
Weights: Heavy
Push Presses
3 reps
Rest
Rest
20 seconds
Push Presses
Weights: Heavy
Push Presses
2 reps
Rest
Rest
1 minute

Set 18: 3 rounds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
4 reps
Rest
Rest
20 seconds
Barbell Front Loaded Squats
Weights: Heavy
Barbell Front Loaded Squats
4 reps
Rest
Rest
20 seconds
Weighted Wide Squats
Weights: Heavy
Weighted Wide Squats
4 reps
Rest
Rest
1 minute

Set 19: 3 rounds
Push Presses
Weights: Heavy
Push Presses
3 reps
Rest
Rest
20 seconds
Push Presses
Weights: Heavy
Push Presses
3 reps
Rest
Rest
20 seconds
Push Presses
Weights: Heavy
Push Presses
2 reps
Rest
Rest
1 minute

Set 20: 3 rounds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
4 reps
Rest
Rest
20 seconds
Barbell Front Loaded Squats
Weights: Heavy
Barbell Front Loaded Squats
4 reps
Rest
Rest
20 seconds
Weighted Wide Squats
Weights: Heavy
Weighted Wide Squats
4 reps
Rest
Rest
1 minute

Set 21: 3 rounds
Push Presses
Weights: Heavy
Push Presses
3 reps
Rest
Rest
20 seconds
Push Presses
Weights: Heavy
Push Presses
3 reps
Rest
Rest
20 seconds
Push Presses
Weights: Heavy
Push Presses
2 reps
Rest
Rest
1 minute


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