Workout

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Legs – http://www.youtube.com/watch?v=-8AnVj7T8Q4&list=PL2QdomA1_sp2LzPH3wHrPoY7QE4WchLKU
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Squats x 5 slow (with dumbells, heavy on top of shoulders)
x 5 fast
x 5 jump

Romanian deadlift (upright row) x 15
Faux jump rope x 30 secs
Squat side step x 30 secs
Squat hold x 30 secs

Repeat x 3

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Chest & Back – http://www.youtube.com/watch?v=CGhp2tm4qPU
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Chest press x 10
Incline press x 10
Dumbell row – one arm x 10 (then switch sides)
Bent over row (pull up replacement) x10
Dumbell fly x 10
Incline Tbar fly x 10 (chest on bench)

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Shoulders & arms – http://www.youtube.com/watch?v=mGtd0xcJjqw
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Bicep curls x 10
Ventral raises x 10
Tricep extension x 10
Reverse flys (bent over) x 10
Bicep hammer curl x 10
Overhead lateral raise x 10
Skull crushers x 10
Rear deltoid raise x 10

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  1. Pingback: Insanity workout | Stephen Hoult Blog

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