Hustle for the Muscle

Warm up

3 rounds

10 leg curls 

10 db stiff leg deadlifts (very light)

3 rounds

10 bicep curls (very light)

10 lat pull downs (very light)

3 rounds

:25 plank

:25 leg lift (knees bent)

3 rounds 

10 tricep extensions w/cable (light)

10 db press from floor (light)

Workout

6 rounds

:20 hamstring curl

:10 rest

Then do

1 set

:60 stiff leg deadlift

6 rounds

:20 OH tricep cable extension 

:10 rest

Then do

1 set

:60 incline db bench press

6 rounds

:20 side plank (3 on each side)

:10 rest

Then do

1 set

:60 butterfly sit ups 

6 rounds

:20 bicep curls

:10 rest

Then do

1 set

:60 lat pull downs 

6 rounds

:20 leg extensions 

:10 rest

Then do

1 set

:60 body weight squats 

6 rounds

:20 db bent over row (knee on bench)

:10 rest

Then do

1 set

:60 sled pull (or seated row)

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