Complete 3 rounds OTC

20 squats
20 high step lunges (R+L=2)
rest 30 sec

Complete 3 rounds OTC

10 uni bent rows R 15/20
20 uni DB biceps curls R 15/20
10 uni bent rows L 15/20
20 uni DB biceps curls L 15/20
Rest 30 sec

Complete 3 rounds OTC

10 pushups (strict) 
20 shoulder crushers R 15/20
10 pushups (strict) 
20 shoulder crushers L 15/20

Post Rx, or reps missed to comments.

Workout Notes:

We are going straight at your muscle bellies with this workout. If you do it right, your hams, glutes, biceps and triceps will be good n sore. Also, by working unilaterally, you emphasize core development. It's a two'fer! Perfect way to end the week.

Finish all three rounds of each series of exercises before moving to the next series. 

Make sure you put the rests in there. Put them where they are written. Only one rest per round (Three rounds per series). 

This is a classic pre-fatigue workout. Pre-fatiguing is where you tire out auxiliary "helper" muscles (secondary movers and stabilizers) then isolate and blast the primary mover. This promotes better development. It's cool because you hit everything, so it's functional AND looks good ON!

Dear spouses and significant others of GPPeeps, 

You're welcome!



It's called the "horseshoe!" (Ali) Very rare. Well, not around here. But, other places ...