DAY THREE: FRIDAY (20 MINUTES)
Perform the following exercises as a continuous, non-stop circuit at 15 repetitions each.
Another essential compound movement which will effectively recruit several muscle groups including hamstrings, glutes, back, shoulders and forearms.
BARBELL BENCH PRESS
A staple of chest training. The barbell bench press is a big muscle-mover, engaging the entire chest complex, shoulders and even stabilizing the core.
BARBELL MILITARY PRESS
The second-in-command for shoulder development. A properly executed military presses will hit front, side and rear deltoids.
HANGING LEG LIFTS
Hanging from the bar is much different from traditional crunches or even weighted exercises. The hang stretches the abdominal muscles to full range and kicking up your legs will develop explosive power in the core, along with increased stability. Rest for 90 seconds and repeat two more full circuits.