15 MINUTE LEG KILLER

Complete Circuit 5 Times

  • Dead Lifts x 12 Reps
  • Squats x 12 Reps
  • Walking Lunges x 15 Steps (carrying 25-45 lb plate)
  • Cardio Sprint 1 Minute (bike, run, stairs etc.)

Warm up fully before beginning circuit. Complete each circuit as fast as you can while still maintaining proper form and technique. Select a weight that leads to true muscle failure at 12 reps. During cardio sprint, push it as hard as you can for the full minute. NO BREAKS BETWEEN SETS. GOOD LUCK!

15 SETS TO BIG SHOULDERS

  • 3 Sets Dumbbell Upright Row x 8 Reps, 2 Drops
  • 3 Sets Dumbbell Front Raise x 8 Reps, 2 Drops
  • 3 Sets Shoulder Press x 8 Reps, 2 Drops
  • 3 Dumbbell Lateral Raise x 8 Reps, 2 Drops
  • 3 Bent Over Dumbbell Flys x 8 Reps, 2 Drops

Complete each set with 8 reps, then drop weight enough that you can immediately complete 8 more reps of same exercise (just an estimate), then drop weight again and complete 8 more reps. Warm up completely before beginning the workout.

A BACK LIKE A BARN DOOR

  • 5 Sets x 6 Wide-Grip Lat Pulldowns
  • 5 Sets x 8 Dumbbell Rows
  • 3 Sets x 6 Close-Grip Pulldowns
  • 4 Sets x 6 Seated Cable Rows
  • 3 Sets x 10 Standing T-Bar Rows

Warm up completely before beginning the workout. Choose a weight that leads to true failure at the given reps. For this workout, pause for only 30-45 seconds between sets. GOOD LUCK!

A MASSIVE CHEST!

  • 4 Sets x 6 Incline Bench Press
  • 4 Sets x 8 Flat Bench Press
  • 3 Sets x 10 Incline Dumbbell Flys
  • 4 Sets x 10 Decline Cable Crossover
  • 3 Sets x 10 Flat Batwing Flys

Warm up completely before beginning this workout. Choose a weight that leads to true muscle failure at the given reps. Rest 30-45 seconds between sets and push it 110%. GOOD LUCK!

MORE WORKOUTS ADDED SOON!

DON’T FORGET TO SUPPLEMENT!