This workout consists of 6 exercises - leg press or dumbbell squat, barbell bench press or dumbbell bench press, deadlift or dumbbell deadlift, chin-up or dumbbell bent-over row, upright row or dumbbell upright row. Each exercise is performed for 3 sets with a range of reps and weight and rest periods between sets to achieve different levels of fatigue.

1. Workout A
Fatigue
Exercise Reps Weight Reps Rest
Index
12-15 30-60 seconds 15
10-12 30-60 seconds 13
Leg Press OR 8-10 30-60 seconds 10
Dumbbell Squat 4-6 2-4 minutes 2
4-6 2-4 minutes 2
4-6 Go to next exercise 2
12-15 30-60 seconds 15
10-12 30-60 seconds 13
Barbell Bench Press
8-10 30-60 seconds 10
OR Dumbbell Bench
4-6 2-4 minutes 2
Press
4-6 2-4 minutes 2
4-6 Go to next exercise 2
12-15 30-60 seconds 15
10-12 30-60 seconds 10
Deadlift OR Dumbbell
4-6 2-4 minutes 2
Deadlift
4-6 2-4 minutes 2
4-6 Go to next exercise 2
12-15 30-60 seconds 15
10-12 30-60 seconds 13
Chin-Up OR Dumbbell 8-10 30-60 seconds 10
Bent-over Row 4-6 2-4 minutes 2
4-6 2-4 minutes 2
4-6 Go to next exercise 2
12-15 30-60 seconds 15
10-12 30-60 seconds 10
Upright Row OR
4-6 2-4 minutes 2
Dumbbell Upright Row
4-6 2-4 minutes 2
4-6 End 2
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