Full Body Weights Gym Workout

Warm up

2 Rounds

15 Barbell Squats

10 Barbell Squat Press

10 Barbell Cleans

Part 1 STRENGTH

4 sets 15,15,10,8 (increase weight as reps decrease) 60 Second Rest between sets

Leg Press

4 sets 15,15,10,8 (increase weight as reps decrease) 60 Second Rest between sets

Chest Press

4 sets 15,15,10,8 (increase weight as reps decrease) 60 Second Rest between sets

Seated Row

Part 2 THE GAINZzzz

3 Sets 15

Cable Chest Fly (one arm at a time if there is only one cable available)

Superset with

Straight arm Pushdown

3 Sets 12

Lat Pull Down

3 Sets 12

Overhand Bicep Curl to Shoulder Press (once arms are fatigued carry on each set with shoulder press)

Part 3 THE BURNOUT LOWER

AMRAP (as many rounds as possible) 7 mins 16kg KB or DB

10 KB / DB Squats

10 Alternative front Lunges

10 KB Swings