Legs – 8 Rounds

Box Squat: 8 Reps

Hamstring Curl: 10 – 15 Reps
Calf Press: 15 – 25 Reps

60 – 90 second rest between rounds

Alt: Back Squat, Lying Hamstring Curl, Exercise Ball Curl

Chest and Back – 8 Rounds

BB Bench Press: 8 Reps
BB Row: 8 Reps
Incline Fly: 10 – 12 Reps
DB Pullover: 10 – 12 Reps
Bicycle Crunch: 12 Reps

60 – 90 second rest between rounds

Alt: DB Bench Press, Floor Press, DB Row, T-Bar Row, Cable Fly, Cable Cross, Face Pull, Straight Arm Pull

Shoulders and Arms– 8 Rounds

Standing DB Shoulder Press: 8 Reps
BB Curl: 8 Reps
Dips: 8 Reps
Hanging Knee Raise: 8 – 12 Reps

60 – 90 second rest between rounds

Alt: Seated Press, Standing BB Press, BB Curl, Spider Curl, Skull Crusher, Triceps Press