40 squats
30 press up's
20 dip's
10 pull up's
x3
15 side raise's
15 front raise's
15 deadlift's
15 chest press's
15 squat's
x3
Don't use any weight's, for the first round of squat's, dip's or pull up's.
For the 2nd round use a weight that you can only just complete 15 rep's with. This kind of exercise is good for raising your maximum in Deadlift's, Chest press's And squat's. I'll post video's showing how to do the exercise's in proper form and a long run/cycle/row music playlist. Later.
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