4 compound sets for new muscle!

1. For the legs-

A1)Goblet squat with dumbbell or kettlebell-12 reps
A2)Alternating reverse lunges with dumbbells or kettlebells-12 reps each leg
Rest 90sec. Repeat 3 total rounds.


2.  For the back-

A1) Pullups-10 reps
A2) One arm dumbbell row-hold each for 2 second count at the top, 10 reps
90sec rest. Repeat for 3 total rounds


3. For the chest-

A1) Incline barbell chest press-10 reps
A2) Decline dumbbell chest press-10 reps
90sec rest. Repeat for 3 total rounds


4. For the triceps-

A1) Barbell close grip press- 6 reps ( heavy )
A2) Decline EZ curl bar tricep extensions-12 reps
90sec rest. Repeat for 3 total rounds