Sample 18-20 Set Workout: (M, T, R, F)

3-5 Minute Warm-Up Warm-up

• 1A. DB Chest Press
• 1B. DB 1-Arm Row
• 1C. MB Oblique Twists

(5-Min to complete + 3 minute rest = 24-Minute rounds)

• 2A. BW Hanging Dips
• 2B. BW Chin Ups
• 2C. Static Bridging with Towel Between Knees

• (5-Min to complete + 3 minute rest = 24-Minute rounds)
• 50-Minute Workout

Sample 15 Set Full Body Workout:  (M, W, F)

3-5 Minute Warm-Up Warm-up

• 1A. DB Chest Press
• 1B. DB 2-Arm Bent Over Rows
• 1C. DB Deadlifts
• 1D. Dips
• 1E. MB Oblique Twists

• (5-Min to complete + 3-5 minute rest = 30-Minute total workout)
• The difference is 3 less sets and you save 20-minutes and you won’t be exhausted without perfect recovery)