Not Your Average Hypertrophy Workout!
1. Box Jumps 4x6
2. Heavy Medicine Ball Walking lunges (hugging med ball) 4x30 steps with heaviest ball possible
Superset: Chin-ups 4x8-10 (substitute supinated grip lat pull-downs if unable to do chin-ups)
3. Goblet One-and-a-quarter rep Squats 4x10 (**Lower all the way into a squat, come 1/4 of the way up, return to the bottom and then stand all the way up - that is one full repetition)
a. Single Arm Low-to-High Cable Rows 4x10 per arm
4. Biceps progressive compound set: Alternate between strict curls and hammer curls, start with one rep of each back to back, then two reps of each, etc. up to 5 reps of each without resting.
5. Triceps progressive compound set: Alternate between skull crusher and close grip press using E-Z curl bar (or dumbbells if no bar is available) start with one rep of each back to back, then two reps, etc. up to 5 reps each without resting.
6. Mountain Climbers 5x20.