Sometimes in order to move forward you have to look back. This plan is a throwback that incorporates some of the most effective strength exercises, and combines them in a way that bumps up the volume to push your muscles to the limit. It may seem like something old, but it's really just a new way to see faster results.
Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday.
When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group.
The goal of the workout is to rest as little as possible between sets, or not at all. Try to go from one exercise to the next, but rest if you need and then continue with the plan.
Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed
Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.
Superset : Two moves done consecutively (like a circuit) with no rests in between.