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