Was getting a bit bored with my old workouts, got some inspiration from Muscle & Strength, 3 day full body routines which I tweaked a bit here and there - ramped sets mean the first two sets are warm up sets which should be about 60 - 80% of your max weight..rest between major lifts like squats, deadlifts, bench press, overhead press and barbell rows for about 2mins
Exercises
Set 1:
5 rounds
Barbell Or Sandbag Squats
30 seconds
Bench Press
20 seconds
Barbell Bent-Over Rows
20 seconds
Set 2:
3 rounds
Dumbbell Upright Rows
20 seconds
EZ Bar Lying Triceps Extension
20 seconds
Alternating Bicep Curls
30 seconds
Set 3:
3 rounds
Leg Curls
30 seconds
Leg Extensions
30 seconds
Standing/seated Calf Raises
30 seconds
Hanging L Raises
30 seconds
Weighted Incline Crunch
30 seconds
Cool Down Stretching
5 minutes
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