Workout A

1/ Superset:

Exercise 1A

Barbell Deadlift 3x8/6/6

Exercise 1B

Pull-up (neutral grip) 3x8/6/6


2/ Round:

Exercise 2A

Barbell Split Squat 3x12/12/10



Exercise 2B

Dumbbell One Arm Shoulder Press 3x6/4/4



3/ Superset:

Exercise 3A

Dumbbell Lateral Raise 3x10/10/8

Exercise 3B

Decline Push ups 3xMAX




4/ Exercise4

Cable Kneeling Crunch 3x12-15





Workout B



1/ Exercise 1

Barbell Squat 4x12/10/10/8



2/Superset:

Exercise 2A

Barbell Bent-over Row 3x8/6/6

Exercise 2B

Bench-press 3x8/6/6





3/ Round

Exercise 3A

Barbell Lying Triceps Extension 3x15/12/12

Exercise 3B

Barbell Curl 3x15/12/12





4/ Exercise4

Crunch up 3x12-15



Rest btw sets: 90 sec

Rest btw exercises: 150 sec