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Description

Shorter reps, longer rest intervals. Use heavy weights


Exercises

Set 1: 4 rounds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Rest
Rest
45 seconds

Set 2: 4 rounds
Barbell Bench Press
Barbell Bench Press
10 reps
Rest
45 seconds

Set 3: 3 rounds
chest dips
8 reps
Rest
45 seconds

Set 4: 4 rounds
Barbell Deadlifts
Barbell Deadlifts
10 reps
Rest
Rest
45 seconds

Set 5: 3 rounds
chin ups/pull ups
10 reps
Rest
1 minute

Set 6: 4 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
10 reps
Rest
Rest
45 seconds

Set 7: 4 rounds
Barbell Back Loaded Squats
Barbell Back Loaded Squats
10 reps
Rest
Rest
45 seconds

Set 8: 2 rounds
Barbell calf raises
12 reps
Rest
45 seconds
One legged calf raises
10 reps
switch legs
10 reps
Rest
30 seconds

Set 9: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
8 reps
Rest
Rest
45 seconds
Alternating Bicep Curls
Alternating Bicep Curls
20 reps
Rest
Rest
45 seconds


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