Body blitz

[future]

Intense lifting that can be just 2 days a week.

Day 1:
Full Squats - 15-20 reps
Pullovers - 10 reps (preferably on a quality machine version like Nautilus, Hammer, or MedX.)
Standing Overhead Presses - 10 reps
Chins - 10 reps
Dips - 12 reps
Barbell Curls - 10 reps
Shrugs - 15 reps
Stiff-Legged Deadlifts - 15 reps

Day 2:
Deadlift - 15-20 reps
Squat - 12-15 reps
Leg Press - 20 reps
Bench Press - 12-15 reps
Overhead Press - 15 reps
Rowing movement - 15-20 reps
Shrug - 20 reps
Laterals - 15-20 reps
Close Grip Pulldown - 12-15 reps
Triceps Pressdown 15-25 reps

Both days also include the following exercises:
Calf Raise
Reverse Curls or Hammer Curls
Crunches

 

[superqt4u2nv]

Intense lifting that can be just 2 days a week.

Day 1:
Full Squats - 15-20 reps
Pullovers - 10 reps (preferably on a quality machine version like Nautilus, Hammer, or MedX.)
Standing Overhead Presses - 10 reps
Chins - 10 reps
Dips - 12 reps
Barbell Curls - 10 reps
Shrugs - 15 reps
Stiff-Legged Deadlifts - 15 reps

Day 2:
Deadlift - 15-20 reps
Squat - 12-15 reps
Leg Press - 20 reps
Bench Press - 12-15 reps
Overhead Press - 15 reps
Rowing movement - 15-20 reps
Shrug - 20 reps
Laterals - 15-20 reps
Close Grip Pulldown - 12-15 reps
Triceps Pressdown 15-25 reps

Both days also include the following exercises:
Calf Raise
Reverse Curls or Hammer Curls
Crunches

Dude I could have used this well I was away last week at my sales confrence I had no time to work out gym open at 6:30 closed at 9. I was in trainings from 7:30-9:00 good times