Total Body Workout!

So as of today i am starting a new workout scheme thanks to my boss at my work (THE HIT CENTER) who has made these workouts! Kudos to you Derrick! Can't wait to see more positive changes! This is a total body lifting routine that targets the main muscle groups in your Chest/Back/Legs! Killer workout that took me about an hour and a half... not to shabby!

Remember these are the weights I used, adjust accordingly - Everything is super set.. meaning one exercise after another.. ex: A1) A2)- A1) A2), A1) A2) -- move on to be.. etc.

A1) Bench Press: 95 x 10-12 x 3
A2) Pull Ups: Assisted weight 160 x 10-12 x 3

B1) Box Squats: 155 x 10 x 3
B2) Bodyweight Rows: BW 12 x 3

C1) Kettlebell front lunges: 2 15lb kettle bells ( like front squat form) 12each leg x 2
C2) Band Pull Aparts: 15 x 2
C3) Straight Leg Sit ups: 10DB over head, sit up with weight over head still.. legs straight out x2

C1-C3 can be done 2-3 rounds if desired :)

Stretch and ENJOY!