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Ok, do alot of supersetting, and core exercises, The less rest you have between sets the better if you dont like cardio try something like this
Upper Body
Pushups to failure
Pec Deck or DB Bench Press 4 sets 12 - 20 reps
Incline Flyes 3 sets 12 reps
Incline Barbell press 3 sets 20 reps
Lat Pulldown Wide Grip 4 - 5 sets Pyramid 20 reps 15 reps 12 reps 8 reps then up to 20 again
Seated Rows 3 sets 12 reps
1 arm dumbells rows 2 sets each side 15 reps
Upright Rows 4 sets of 20
HyperExtentions 3 sets 20 reps or failure
DB Press 3 sets 12 reps, 15 reps, 20 reps
Lateral Raises 3 sets 12 - 15 reps
Lateral Burns Hold for 30 seconds
Bent Over Laterals 3 sets 12 reps
Rope Pushdowns 3 sets 12 reps
Lying tricep extension or DB kickbacks 3 sets 12 - 20 reps
DB curls or Hammer Curls 3 sets 12
E-Z Bar curls 3 sets of 12 reps
Wrist curls 3 sets 15- 20 reps
The Plank (core exercise) hold untill failure
Compound set of Crunch and Sit Ups 4 sets of 25 reps
Side Bridges hold untill failure on each side
Choose any other Oblique exercise here
NO need for cardio if you dont want to, if You did this right and supersetted alot, This workout should be so intense you should be exhausted and sweating already so No cardio
Lower Body ( abs again )
Squats feet together 4 sets 12 reps
Squats Wide stance 4 sets 12 reps
Leg Press 3 sets 20 reps
Leg Extentions 3 sets of 20 reps 15 reps 12 reps
Legs Curls 4 sets of 15
Hip Flexor machine if your gym has one
Lunges 4 sets of 20
Bodyweight single leg calf raises as many reps and sets as you wants
Seated Calf raises 3 - 4 sets 12, 15, 20 and finish with 8
standing calf raises optional do whatever you please
Choose your own ab exercises here
Maybe 20 mins of a stationed bike or so cause you legs would be dead :P
But ya thats just a rough outline, You can do what you want and feel free to take the routine and modify to what You want but remember supersetting is very intense with high or moderate reps ranges youse slight heavy weight when doing 12 reps so you reach failure then roughly, and to people who hate cardio supersetting is a gift from god.
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need new program REPS INCLUDED
Linear Mode
