Total Body Low Volume/High Intendity

Method: work very hard.......don’t leave anything on table.....only one shot for each muscle group

1)For each exercise do 1 or 2 warmup sets - then target weight that you can do for 6 to 8 reps
2)After doing target set rest 30 seconds and continue same exercise for max reps with same weight
3)Rest 30 seconds and do one additional set..........total reps will be around 14 to 16

Exercises:
    Leg Press
    Chest Press
    Lat Pulldown
    DB Press
    DB Straight Leg Deadlift

Total Body Metabolic

Goal is to keep heart rate in the training range for cardio benefit

1- dumbbell thrusters 5x10 - 1 min rest

2- body row/push-up superset 5x10 - 30 second rest

3- reverse lunges/ab v-ups 5x20 - 30 second rest

4- dumbbell deadlifts/dumbbell pullovers 5x10 - 30 second rest

5x5 total body

All of following are 5sets of 5reps......increase weight each set as possible - 2 minutes rest between sets

Front Squat
Bench Press
Dumbbell Deadlift
Dumbbell ShoulderPress
Underhand Lat Pulldown

Total body metabolic

Description:  three “triplets”.........do each triplet 4 times without rest.....rest 5 minutes between triplets

12 push-ups
12 body rows
24 reverse lunges

            5 min rest

12 last pulldowns
12 Db shoulder presses
24 ab cycles

            5 min rest

12 dips
12 Db curls
24 jump squats