It's 8:30AM on the east coast here. Stiff as a board from my last workout. As soon as I get a little loose I'm going to do this work out.
Power Cleans 3 x 3 then 1x1
deep Olympic squats 2 x 8 then 1 x 1
lunges 1 x 8
leg curls 2 x 12
dumbbell bench 2 x 8
chins 2 x max
cable rows 2 x 12
military press 2 x 8
laterals 2 x 10
barbell curls 2 x10
weighted dips 2 x 10
hanging leg raises 2 x max
machine ab crunches 2 x 25
standing calf raise 2 x15
weighted back extentions 2 x 12
neck and grip work
So it's power, legs, chest, back, delts, bi, tri, ab, calf, lower back and incidentals. Chest is separated from delts due to tricep fatigue so I can give a good effort to the delt presses.
Should take about 90 minutes. I won't be able to crawl up the stairs from my basement gym. Whenever I'm out of shape, whole body routines have been the fastest and most effective way to quickly get back. It's brutal to train the whole body in one shot. Delt and arm day is a walk in the park compared to a whole body work out day.
