The Workouts

The objective of every total body workout is to perform and upper body push followed by an upper body pull. This series can be perform seperate or circuit fashion i.e. super set. After the upper body we move to a lower body push or pull. Some examples for upper pushes include but are not limited to bench press, incline bench, dips, military press. Pulls for upper body are rowing variations, chin/pull ups, pull downs. Lower pulls, deadlift variations, power cleans, power snatches. Pushes include squats and all of their variations. Every workout is about how much time you have, always get the upper push/pull and lower push or pull finished, then if there is time follow up with some isolation work. Last but not least workouts cannot excede a 1 hour time limit, once the 60 minute mark is reached drop the weight. As far as sets and reps are conserned I do not count sets, I only count reps. For the meat of my workout the rep scheme is 25 total for each exercise, as many sets as needed.

Workout:
Foam roller and tennis ball soft tissue work
Dynamic warm up

(Perform one set of A1 followed by one set of A2 until all repititions are completed. Then move onto B and so forth)

A1. Flat bench:
275 x 5,4,3,3,3,3,6 for a total of 27
A2.Pull ups
body weight + 10lbs x 5,4,4,4,3,3,3 for a total of 26
B1. Snatch grip Deads
275 x 4,4,6,6,5 total of 25 (grip was really weak after the pull ups limiting the weight i could use today)
B2. Lying Leg Curl
100lbs x 6,6,6,7
C1. Incline Curl
40lbs x 11, 10, 9
C2. Over Head Rope Extension
80lbs 11,10,9

Total time = 43 min
Stretching