Full body

Complete the following group of 3 exercises in a row with minimal rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. Tempo 2-1-2

 

• Deadlifts

• Machine plate loaded shoulder press

• Rear flys on the machine
  
   

• Barbell squats

• Barbell upright rows

• Machine plate loaded pulldowns
  
  Bonus round
   

• Rope tricep pushdowns (5 sets)

• Cable E/Z bar curls (5 sets)

​

   finish with the following​

​

• Planks 

• Crunches

• Leg raises

​

​

​