For Optimal Results:
Follow this program for 6-8 weeks.
Before the Pump:
It is highly recommend to warm up before any type of weight training by doing a 5 to 10 minute inclined treadmill walk, elliptical, or precore session.

Kettle Ball Swings – 3 sets of 15

Super Set with Bird Dogs – 3 sets of 15 per side

Super Set with Face Pulls – 3 sets of 15

Barbell Step Up with Lunges – 4 set of 10 per leg

Super Set with Chin Ups – 4 sets of 8-10

Super Set with Dips – 4 sets 8-10 reps

Dumbbell Squat and Press – 4 sets of 10-15

Super Set with Dumbbell Plank and Rows – 4 sets of 10-15

Super Set with Push Ups with Knee Tucks – 4 sets of 10-15

TRX Squat Jumps – 4 set of 15-20

Super Set with TRX Muscle Ups – 4 sets of 10-15

Super Set with Ball Slams – 4 sets of 15-20

Stir the Pot – 4 sets of 10-15 per side

Super Set with Rope Crunches – 4 sets of 20

Super Set with Hanging Knee Raises – 4 sets of 10-15

After the Pump:
Stretching at the very end of the session is such an important part of the equation. It helps keep the muscles flexible, healthy, and strong. I highly recommend saving a good 10-15 minutes at the end stretching the muscle or muscle groups that were worked that day.