This workout consists of 5 exercises targeting the legs, chest, back, shoulders, and arms. Each exercise is performed for 3 sets of 12-15 reps with 30-60 second rests between sets and longer 45-60 second rests between exercises. The workout includes options for different exercises targeting the same muscle groups and an increasing fatigue index scale ranging from 0 to 15 to gauge exertion levels throughout.

1. Workout C
Fatigue
Exercise Reps Weight Reps Rest
Index
12-15 30-60 seconds 15
12-15 30-60 seconds 13
Leg Press OR 12-15 30-60 seconds 8
Dumbbell Rear Lunge 12-15 45-60 seconds 2
12-15 45-60 seconds 2
12-15 Go to next exercise 1
12-15 30-60 seconds 15
12-15 30-60 seconds 13
Incline Bench Press
12-15 30-60 seconds 8
OR Incline Dumbbell
12-15 45-60 seconds 2
Press
12-15 45-60 seconds 2
12-15 Go to next exercise 1
12-15 30-60 seconds 15
12-15 30-60 seconds 10
Romanian Deadlift OR
12-15 45-60 seconds 2
Dumbbell Deadlift
12-15 45-60 seconds 2
12-15 Go to next exercise 1
12-15 30-60 seconds 15
12-15 30-60 seconds 10
T-Bar Row OR
12-15 45-60 seconds 2
Dumbbell Lying Row
12-15 45-60 seconds 2
12-15 Go to next exercise 1
12-15 30-60 seconds 10
Dumbbell Shoulder
12-15 45-60 seconds 1
Press
12-15 Go to next exercise 0
12-15 30-60 seconds 10
Incline Dumbbell Curl 12-15 45-60 seconds 1
12-15 Go to next exercise 0
12-15 30-60 seconds 10
Cable Pushdown OR
12-15 45-60 seconds 1
Dumbbell Kickback
12-15 End 0
http://www.TheFactsAboutFitness.com/