S.H.I.C. (super high intensity interval training)

WARNING! this workout is not for the faint of heart. it combines 3 separate types of training into one and truly will test your character.
1. supersetting-multiple muscle groups
2. high intensity-lower weight, higher reps, form focused
3. circuit training-constant motion with multiple muscle groups

Monday: muscles trained (Chest, Shoulders, Abs) - Do the entire group once without resting, rest for 3 minutes and repeat twice more

Benchpress x 20 reps
Decline press x 20 reps
Dumbbell flys x 20 reps
Decline pushups x 20 reps

Dumbbell military press x 20 reps
Lateral raises x 20 reps
Lateral rows x 20 reps
Shrugs x 20 reps

Hanging leg raises x 20 reps
Reverse wood chops x 20 reps
Oblique twists x 20 reps
Oblique planks x failure

Tuesday - Cardio (interval training for fat loss)

Wedneday- (Legs, Triceps, and Abs)- Do the entire group once without resting, rest for 3 minutes and repeat twice more

Squats x 20 reps
Clean and Jerks x 20 reps
Dumbbell lunges x 20 reps
Leg extensions x 20 reps

Skull Crushers x 20 reps
Dips x 20 reps
Braided rope pull downs x 20 reps
Single arm kick backs x 20 reps

Swiss ball crunches x 20 reps
Plate chops x 20 reps
Oblique extensions x 20 reps
Front planks x failure

Thursday - Cardio (interval training)

Friday - (Chest, Back, and Abs)- Do the entire group once without resting, rest for 3 minutes and repeat twice more

Incline Press x 20 reps
Dumbbell Bench Press x 20 reps
Decline Cable Flys x 20 reps
Swiss ball pushups x 20 reps

Pull ups x 20 reps
Bent over rows x 20 reps
Lawn mowers x 20 reps
Lateral pull downs x 20 reps

Cable crunch x 20 reps
Decline med. ball crunch x 20 reps
Kneeling rope chop x 20 reps
Superman planks x failure

Saturday- (Legs, biceps)- Do the entire group once without resting, rest for 3 minutes and repeat twice more

Front squats x 20 reps
Deadlifts x 20 reps
Single leg squats (barbell) x 20 reps
Leg press x 20 reps

Straight bar curls x 20 reps
Dumbbell hammer curls x 20 reps
Reverse curls x 20 reps
Cable fly curls x 20 reps

Sunday - Cardio (long distance/ medium intensity)