Full body workout with a mixture of body weight and equipment. Workouts can be performed at home or at a gym. Perform this workout 3 times a week rotating workouts. For example:
Week 1: workout A-B-A.
Week 2: workout B-A-B.
If time is limited performing twice a week is fine also.
Workout A
Bench Press (dumbell or barbell) (Rest 2min)
4 sets x 8 reps
Squats (dumbell or barbell) (Rest 2min)
4 sets x 8 reps
Pull-Ups (Rest 2min)
3 sets x 6-10 reps
Lying Hamstring DB Curls (Rest 1:30min)
4 sets x 8-12 reps
Standing Overhead Press (Dumbbells) (Rest 2min)
3 sets x 6-10 reps
Face Pulls (Rest 1:30min)
4 sets x 10-15 reps
Bicep Curls (Rest 1:30min)
3 sets x 8-10 reps
Workout B
Deadlift or Romanian Deadlift (Rest 2min)
4 sets x 8 reps
Squats (dumbell or barbell) (Rest 2min)
4 sets x 8 reps
Bulgarian Split Squat or Forward Lunges (each leg 2min)
4 sets x 6-10 reps
Chest Supported Row (Rest 2min)
4 sets x 8-12 reps
Dumbbell Lateral Raises (Rest 1.5min)
3 sets x 6-10 reps
Skullcrusher (Dumbell) (Rest 1:5min)
3 sets x 10-15 reps
Dumbbell Flys (Rest 1:5min)
3 sets x 10-15 reps