Same muscle group tri-sets-Part 2 Push/Quad/Core

A1) Pushups with feet slightly elevated on box or step-12 reps ( hold at the top for 3 seconds each rep )
A2) Decline barbell bench-8 reps
A3) Flat dumbbell bench press-12 reps ( go for speed and explosiveness )
** Realize you wont be able to do your normal weight on the decline for 8 reps because of the pushups before, so make adjustments and have everything ready to go before starting

Rest 1 min and then go into B

B1) Goblet squats with dumbbell-12 reps http://h4training.blogspot.com/2011/09/goblet-squats.html
B2) RFE split squats with smith machine-10 reps per leg http://h4training.blogspot.com/2010/03/eom-bulgarian-split-squat.html
B3) Leg press-25 reps
** Leg press, the legs should be shoulder width and avoid getting to deep to keep the back healthy

Rest 1 min then go right into C

C1) Plank push aways-8 reps http://www.youtube.com/user/H4training#p/u/23/XGiyxxFGie4
C2) Reverse crunches- 10 reps
C3) Side ups-10 each side http://www.youtube.com/watch?v=Fug9yABC60g&feature=plcp&context=C3c7f120UDOEgsToPDskIYzgURNGTL-uIwHZEnUekn

Rest 2 min and repeat starting back at group A. Do 4 total rounds of these whole workout

End-

Sprints on the track,bike or treadmill.

Brief sprint work....

Treadmill, bike-20 sec sprints, 40 sec rest x 5

Track-50m sprint, walk back to starting line as rest x 5

Strip set for the leg press

Most experts believe that the quads need high reps and time under tension to hypertrophy. Strip sets will allow you get a high amount of reps as well as place your muscles under a long period of tension. To start pile on the leg press with a weight you can do 10 reps with while keeping quality form. The 10th rep should be really difficult. Once you finish your 10 reps, have a partner strip off a plate off each side and without rest get as many reps as you can to failure. Next, strip off another plate from each side again and go until failure. Repeat this process until you no longer can finish. Some can get down until you are just pressing the sled itself.

* Notes- If you don't have a partner just strip the plates yourself but make sure to move fast. Remember leg presses in this manner can cause your blood pressure to skyrocket so be careful if you have high blood pressure to begin with.