SUPERSET:

3×10 side lunge, each side

3×10 reverse flys

SUPERSET

3×12 Squat to Reverse Lunge (each squat = 1 rep, each lunge = 1 rep)

3×12 Tricep chest press

SUPERSET:

3×12 Good Mornings

3×10 Arnold Press

the first number is the number of sets, the second is the number of reps. For example, "4x12" reads 4 sets of 12 reps. You must complete the number of sets before moving to the next move. For a superset, you will complete the first move, then as quickly as possible move to the second move listed. After each superset, rest for 30-45 seconds before going into the next set of that superset. Please rest for 1-2 minutes between supersets. Important: choose a weight that allows the last 2 reps of each move to be challenging