10 x squat machine squats
10 x squat machine squats plus jump
10 x leg press
10 x leg press plus push away from machine
10sec hold in bent leg position on leg press machine
10 x squat machine squats
10 x squat machine squats plus jump
10 x leg press
10 x leg press plus push away from machine
5sec hold in bent leg position on leg press machine
20 sec rest
10 x barbell bicep curl to shoulder press
10 x barbell bicep curl
10 x barbell shoulder press
10 x barbell bicep curl to shoulder press
10 x barbell bicep curl
10 x barbell shoulder press
10 sec rest
10 x Alternating Dumbbell renegade row in push up position (5 each side)
10 x push ups with weights in hand
10 x Alternating Dumbbell renegade row in push up position (5 each side)
10 x push ups with weights in hand
10 x Alternating Dumbbell renegade row in push up position (5 each side)
10 x push ups with weights in hand
12 x Dumbbell Biceps curl
12 x Dumbbell Lateral raise
12 x Squats with Dumbbell on shoulders
10 x Push Ups
12 x Dumbbell Biceps curl
12 x Dumbbell Lateral raise
12 x Squats with Dumbbell on shoulders
10 x Push Ups
30 sec rest
10 x squat machine squats
10 x squat machine squats plus jump
10 x Chin up from floor controlled with assisted jump (hands in forward grip)
10 x Chin up from floor controlled with assisted jump (hands in back grip)
10 x squat machine squats
10 x squat machine squats plus jump
10 x Chin up from floor controlled with assisted jump (hands in forward grip)
10 x Chin up from floor controlled with assisted jump (hands in back grip)
1 minute rest
20 x feet together bench hop side to side
20 x Controlled one leg raises (10 each side)
10 second raised leg hold each leg
20 x feet together bench hop side to side
20 x Controlled one leg raises (10 each side)
5 sec raised leg hold each leg
25 second squat hold
10 x squat hold alternating sumo sway
20 x step ups (10 each leg)
Finished
This ABSOLUTELY KILLED ME... But I must say it was a very intense and great workout.
I also learnt that I am the loudest person at the gym, my moaning can be heard all throughout. Will definitely keep that in check and tone down on the vocals - I once heard that you can tell what a girls orgasm sounds like when you listen to her moaning while working out... Hmmm, I do not want people to be thinking that so I will be quieting down.
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