WORKOUTS RSS

60-80 seconds rest in-between sets A: Supinated pull upsSets: 5Reps: 10, 10, 10, Failure, Failure B: Single arm db rowSets: 3Reps: 15, 12, 10 C: Wide lat pulldownSets: 3Reps: 15, 12, 10 D: Bent over rowsSets: 3Reps: 15, 12, 10 E: Seated rows (neutral grip)Sets: 3Reps: 15, 12, 10 F: DeadliftsSets: 3Reps: 15, 12, 10

3-4 rounds, no rest in-between sets, 60 seconds rest per round. A1: Hands to knees (10 reps)A2: Elbows to alternate knees (10 reps)A3: Crunches (10 reps)A4: Hands to feet (10 reps)A5: Side ankle taps (10 reps)A6: Lying leg raises (10 reps)  

60-80 seconds rest, 4 rounds for each superset A1: Chest press (10-12 reps)A2: Bent over row (10-12 reps) B1: Pull up (8-10 reps)B2: Shoulder Press (10-12 reps) C1: Chest fly (12-15 reps)C2: Lateral raises (12-15 reps) D1: Bicep curl (12-15 reps)D2: Tricep extensions (12-15 reps)