pricklebutt(dot)com

A modified version of my first program

5 MIN CARDIO WARMUP

WARM-UP - 2x
35lb. Plate-Squats with a push/pull - 12x
Side Steps under Bar - Smith Machine - 8x
Box Step-Ups - Dumbbells - bicep curls alternating up-right rows - 30lb - 8x each leg

3 MIN CARDIO

Giant Set 1 2x
Flat Bench Dumbbell Chest Presses - 50lb - 12x
Band Cross Over Twists - 12x each side
Dumbbell One-Arm Clean & jerks - 30lb - 8x
Box Step-Ups holding Medicine Ball - 30 seconds each leg

3 MIN CARDIO

Giant Set 2 2x
Lat Pulldowns - 120lb/130lb - 12x
Squats with Dumbbell Shoulder Presses - 25lb - 8x
Crunchies off Aerobic Ball 12x, Crunchies to side 8x per side
Plank off Aerobic Ball - 30 secs off hands
Crunchies off Aerobic Ball 12x

3 MIN CARDIO

Giant Set 3 2x
Push-ups off Smith Mach. - 8x
Seated Cable Rows (Narrow) - 100lb/120lb - 12x
Knee ins to chest off Flat Bench - 12 x 2
Barbell Good Mornings - 70lb 12x

-RoneTyne

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