You've almost made it to the end of the Classic Iron Workout Program. The only obstacle standing in your way: The day 10 workout, a combination of balance-building unilateral exercises, abs-hammering legs raises, and even a little bit of high-intensity, Tabata-style box jumps that'll have your quads screaming. Factor in the opening salvo of hamstrings-focused Romanian deadlifts and legs-building lunges, and you're in for a kickass total-body workout that'll put you to the test.

We've saved the hardest part of this week's workout for last—think you can handle it?

Sean Collins, C.S.C.S., the head powerlifting coach and co-owner of Murder of Crows Barbell Club, is here to walk us through the steps.


Complete exercises 3A and 3B, which focus on arms, as a superset—do the biceps curls then go directly to the triceps kickbacks, resting only after you've completed the kickbacks.

Do as many reps as possible for each set of the hanging legs raises.

For more total-body workouts

Check out the Reconstruction Plan, the one-rep workout for incredible strength, and our beginner's guide to powerlifting.

For a complete archive of our daily quick-hit routines, go to