3-STEP MUSCLE PLAN

What happens when you perform an exercise that works a big muscle? You see big results. So imagine what you could do if you combined three big-muscle exercises in one workout and pushed at a reckless intensity built for a warrior. The result is a circuit that ignites new muscle growth and booST your metabolism. Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle · Fat loss Duration: 15 minutes How to do this workout? Perform this full-body workout at least three days a week, resting at least one day between each session. So you might lift weights on Monday, Wednesday, and Friday. This routine consists of one circuit. Perform one set of each exercise in the order listed, resting 60 seconds between sets. Once you finish one set of each move, rest for one minute and then repeat as many times as you can until 15 minutes is up. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Barbell front squat to push press ** 8-12 60 1B Single-arm cable row ** 8-12@ 60 1C Turkish get-up ** 4-6@ 60 ** - as many as possible; @ - each side