Yeah, I've been lacking on the posts.
10 minute warm up
Hit the weights....
Squats 1x15
Stiff leg deadlift 1x15
Overhead Press 1x15
Bent Over Row 1x8
Maximum Number of Push-ups you can pull in one minute. Even if you're not pushing, don't break the plank.
Barbell Curls 1x8
Side Bends 1x15
Always keep good records of what you were able to lift in pounds last time. For this day, never increase reps, always increase pounds.
Airdyne, mountain climbers, or other full body heart pumping cardio for as long as you can go....or stop at about 15 minutes as this workout in it's entirety shouldn't take more than 35 minutes.
yeah yeah yeah!!
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