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

 

• Barbell Front squats

• Flat dumbbell bench press

• Chin ups (if you can not do chin ups do plate loaded machine pulldowns)

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• Split squats

• Smith machine incline bench press

• T-Bar rows
  
  Bonus round
   

• Leg extensions 

• Dumbbell incline flys

• Cable close grip rows

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   finish with the following​

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• Planks 

• Crunches

• Leg raises

3 round - 45 second each round

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