I like to change up the workout all the time. I rarely do the same routine twice in a month. However, I’ve found a particular routine to be a great full-body workout and it takes very little time to complete so I’ve started doing it more often. The routine requires two barbells and weight for each. It’s a circuit style workout consisting of squats, pull-ups and inclined presses, so you might need to hog some equipment for a while, but fret not – the routine should take a maximum of 20 minutes to complete.
The routine is a simple 3 piece circuit. Each exercise is done immediately after the other (or as soon as you feel ready), with a little break inbetween each round.
Start off with the weighted back squats. If you have a power rack available with a PU bar at the top, use that as you will move on to PU’s next. Do 10 reps of about 60% – 70% max weight. Try to get down as far as possible in the squating position. Aim to have your upper legs just below parallel with the ground. Keep your weight distributed evenly on your toes and heels.
Once done with the squats, rack the bar and move onto pull-ups. Perform 8 to 10 PU’s (or as many as you feel you can). Use full arm extensions at the bottom position of the pull-up. These are dead-hang PU’s too – no kipping allowed here. Switch up grips as necessary – maybe start palms forward and move to palms up (or chins) later on.
Once done with the PU’s, make your way to an inclinded bench. It’s best to prepare the bench before you start the circuit. Again, use 60% – 70% weight and aim for 8 – 10 quick full reps.
After you’ve completed a round of the circuit, take a rest for at least a minute before going at it again. Aim to get in 3 to 4 rounds of the circuit. If you’re not sweating bullets after all is said and done, you’re not human.
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