Warm up with a 5 minute jog on a treadmill, increasing the speed by .5 every 30 seconds so you end with a bit of a sprint to get your heart rate up and work up a bit of a sweat.
The fun begins:
Legs- (By starting with legs, your able to lift heavier weight which will release a tide of human growth hormone, testosterone and other hormones that will stick with you through the rest of your workout)
Superset(SS)* 3 sets of squats with 3 sets of straight leg dead lifts. Resting about 30 sec between each set.
SS 3 sets of leg press with 3 sets of calf raises.
Chest-
Hit 10-12 reps of each exercise, one after the other, resting for 30 sec in between each set. Repeat circuit 3 times.
Incline machine bench press.(Not your prime bodybuilder, but he’s got it down)
Triceps-
SS 3 sets of weighted dips with 3 sets of seated over-head single arm triceps extensions.
Back & Biceps-
With an EZ curl bar start with inside grip and do a set of 21’s followed bybent over rows with a heavier weight on an EZ bar. Do the same thing for the next set with outside grip and continue until you’ve done 2 sets with each grip, 4 in total.
Shoulders & Traps-
Complete a circuit of a shrugs, upright rows and overhead dumbbell press. Repeat for a total of 3 times each.
Abs & Forearms-
Start with a set of 20 reps of seated crunch machine with legs extended straight in front. Turn hips to the right and do 10 oblique crunches. Repeat on left side.
SS with 25 behind the back wrist curls. Repeat this circuit 3 times and….
Voilà! You have completed the Ultimate Full-Body workout. I’m sure that you feel fantastic right now and want to comment on this post saying just that, but before you log on to rave about how phenomenal your workout was, I recommend downing a whey protein shake to help speed muscle growth and recovery.
Screw everything you just read. It's CrossFit time.
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