These workouts are not meant to be easy.  They are meant to change your body.  You can do it. I believe in you.  Do all of these exercises with no more than 60 seconds rest in between sets.  Go through all of these exercises for three rounds if you are a beginner.  At an advanced level go for up to 5 rounds.  Continue this routine every other day for maximum results.  Be sure to have a good motivational workout play list because you will need it for this bad boy.  Follow this work out for 6-8 weeks and you WILL see results.

  1. Barbell Squat- 8 to 12 Reps
  2. Pull ups- 8 to 12 reps
  3. Chest Press- 8 to 12 reps
  4. 1 Minute Wall sit
  5. Dumbbell Shoulder Press- 8 to 12 reps
  6. Dumbbell sumo squat- 8 to 12 reps
  7. Overhead barbell press- 8 to 12 Reps
  8. Skull Crushers- 8 to 12 reps
  9. Triangle Push-up-  8 to 12 reps
  10. Dumbbell Flyes- 8 to 12 reps
  11. Side plank- 30 seconds each side
  12. Barbell curls- 8 to 12