I recommend you stop by a Target or sports equipment store and buy a vest you can add weights to (I think

Target has one for

Density Technique: Go through the exercises in the order specified. Perform the max number of reps noted in the rep range th As you progress through rounds, you will not be able to perform as many reps. When you fail to get the minimum number of re Workout 1 Chest & Biceps

Sequence A1 A2 A3 A4 B1 B2 B3

Exercise Wide Grip Bench Press to Neck Decline Pushup (feet on bench) Leaning Dips Explosive Pushup Standing Curl Cable Curl Speed Band Curl

Loading 5RM Bodyweight or Loaded Vest 5RM Bodyweight or Loaded Vest 5RM 8RM --

Reps 2-4 2-6 2-4 2-6 2-4 3-7 Max

Workout 2 Quads and Triceps

Sequence A1 A2 A3 A4 B1 B2 B3

Exercise Front Squat Jump Squat Barbell Hack Squat Jumping Bulgarian Split Squat Close Grip Bench Press (shoulder width grip) Hands-Close Pushup Overhead Cable Tricep Extension

Loading 5RM Bodyweight or Loaded Vest 5RM Bodyweight or Loaded Vest 5RM Bodyweight or Loaded Vest 8RM

Reps 2-4 3-10 2-4 3-6 2-4 2-6 3-7

Workout 3 Back and Hamstrings

Sequence A1 A2 A3 A4 B1 B2 B3

Exercise Pullup Straight Arm Pulldown Bent Over Row Leaning Back Latpulldown Romanian Deadlift Glute Ham Raise Plate Swing

Loading 5RM 8RM 5RM 8RM 5RM Bodyweight or Loaded Vest 25 lb plate

Reps 2-4 3-7 2-4 3-7 2-4 2-6 4-8

B4

Speed Leg Curl

8RM

3-7

Workout 4 Shoulders and Abs

Sequence A1 A2 A3 A4 B1 B2 B3

Exercise Push Press Pike Pushup Lateral Raise (weight plates or your low cable) Standing Barbell Shoulder Press Cable Crunch Hanging Garhammer Raise Woodchop from Low Pulley

Loading 5RM Bodyweight or Loaded Vest 8RM 5RM 5RM -8RM

Reps 2-4 2-6 3-7 2-4 2-4 2-4 3-7

weights to (I think Target has one for about $20). With your limited equipment, this will make the bodyweight exercises you do more effective

ber of reps noted in the rep range that you can accomplish. Rest as little as possible between supersets (take a drink of water, protein, and fail to get the minimum number of reps in the Reps column, DROP the exercise from the circuit, but continue the others until all exercises ar

Comments Use the "Perfect Rep" technique Perform reps until you can no longer lift yourself explosively Use the "Perfect Rep" technique Get air on this pushups (like "clapping" pushups, but you don't need to clap) Perform reps until you can no longer lift yourself ex Use the "Perfect Rep" technique Use the "Perfect Rep" technique I'm pretty sure you have some kind of exercise band. Stand on the middle of the band, and grap the ends of the band. Curl with a hammer grip as fast as possible until you can't lift quickly anymore

Comments Elevate heels by half standing on a plate, if possible. Use the "Perfect Rep" technique Start deep in the squat; Perform reps until you can no longer lift yourself explosively Elevate heels by half standing on a plate, if possible. Use the "Perfect Rep" technique May need to hold onto something in front of you; perform a Bulg. Split Squat exposively so you catch air Use the "Perfect Rep" technique Push exposively, but don't catch air Use the "Perfect Rep" technique

Comments Use the "Perfect Rep" technique Use the "Perfect Rep" technique Use the "Perfect Rep" technique Lean far back so that you're essentially rowing the weight, use a wide grip; Use the "Perfect Rep" technique Use the "Perfect Rep" technique Use the "Perfect Rep" technique Make sure all the momentum of the swing is generated from the lower body; perform like a kettlebell swing, but with a plate

Use the "Perfect Rep" technique

Comments Use the "Perfect Rep" technique Feet can be on a bench or the ground (if on the ground, your body will form a "V") Use the "Perfect Rep" technique Use the "Perfect Rep" technique Use the "Perfect Rep" technique Performed like a hanging leg raise, but only lower your legs 1/2 the distance (so the tension is all in your abs) Use the "Perfect Rep" technique

eight exercises you do more effective)

s (take a drink of water, protein, and write down reps) ntinue the others until all exercises are eliminated.

until you can no longer lift yourself explosively

d grap the ends of the band.

you catch air

t Rep" technique

a kettlebell swing, but with a plate

n is all in your abs)

EDT

Load the two exercises with your 10 rep max. Do 5 reps, immediately switch to the other exercise and do 5 reps. Rest as muc Set a timer for 15 minutes. Do 5 reps, immediately switch to the other exercise and do 5 reps. Rest as much time as you need The goal is to work as hard as you can to beat your previous workouts reps in the 15 minute time frame. When you exceed you

Day 1 A1 A2 B1 B2

Back and Traps Bent Over Row Barbell Shrugs Pull Ups Dip Shrugs

Day 2 A1 A2 B1 B2 C1 C2

Chest, Hamstrings, and Arms Leaning Dips Romanian Deadlifts

Flys (use weight plates if possible) -or- Wide Grip Bench Press to Neck Glute Ham Raise (http://www.youtube.com/watch?v=8GhDFpLnApo, see if you can figure out a way to hook your fe Reverse Barbell Curl Bench Dips with feet elevated and weights on your legs

Day 3 A1 A2 B1 B2

Shoulders and Quads Standing Barbell Shoulder Press (clean the bar from the floor for the first rep) Front Squat (you can probably use the same weight as the Shoulder Press)

Pike Push Up (http://www.youtube.com/watch?v=PTnMUg-iqkE ; put your feet on your bench or on the floor depend Bulgarian Split Squat (hold a plate against your chest or load a barbell and put it on your shoulders)

Recommended Schedule: Sunday Day 1 Monday Day 2 Tuesday Off Wednesday Day 3 Thursday Off Friday Day 1 Saturday Day 2 Sunday Off Monday Day 3 Tuesday Off

Wednesday Day 1 Thursday Day 2 Friday Off Saturday Day 3 Etc, etc.

xercise and do 5 reps. Rest as much time as you need. eps. Rest as much time as you need. Keep track of the total number of reps. When you can't hit 5 reps, do as many as possible. te time frame. When you exceed your original workouts reps by 10%, add 5-10 pounds.

can figure out a way to hook your feet under something in your Palace of Iron)

on your bench or on the floor depending on your strength level) t on your shoulders)

s, do as many as possible.