The Workouts You’ll Hate the Next Day

 

OK, relax. We’re not going to hurt you. But let’s be real, working out isn’t supposed to be easy. So we’re pulling a workout for each bodypart (plus a total body workout) from our book, 101 Best Workouts of All Time to get you some of the best pumps and results you’ve ever seen.

And if you’re looking for a full training program, download our blueprint to building the perfect body, the 21 Day Shred >>>

But before doing anything, always warm up. The Five-Step Perfect Warm-Up >>>

 

TOTAL BODY

We’re hitting every bodypart all at once. Everything from your traps to your calves will feel it, but the muscle-building benefits are worth the struggle.

THE TOTAL BODY WORKOUT

1 SWISS BALL PLANK CIRCLE
Sets: 2
Reps: 30-45 seconds (each directions)
Rest: 60-90 seconds

2A DUMBBELL ROMANIAN DEADLIFT
Sets: 3-5
Reps: 6
Rest: 0 seconds

2B ALTERNATING DUMBBELL ROW
Sets: 3-5
Reps: 6 (each side)
Rest: 0 seconds

2C DUMBBELL HIGH PULL
Sets: 3-5
Reps: 6
Rest: 0 seconds

2D FRONT SQUAT TO PRESS
Sets: 3-5
Reps: 6
Rest: 90 seconds

3A SNATCH-GRIP RACK DEADLIFT
Sets: 3
Reps: 10
Rest: 0 seconds

3B ALTERNATING DUMBBELL BENCH PRESS
Sets: 3
Reps: 10 (each side)
Rest: 0 seconds

3C DUMBBELL LUNGE
Sets: 3
Reps: 10 (each side)
Rest: 0 seconds

3D INVERTED ROW
Sets: 3
Reps: 10
Rest: 90 seconds

 

LEGS

No one likes leg day. No one. If they say they do, they’re lying. “LegDay” wouldn’t be a hashtag, or a “thing” on social if everyone loved it.

THE LEG WORKOUT 

1 PAUSE SQUAT
Sets: 4
Reps: 12, 10, 8, 6
Rest: 120 seconds

2 WALKING LUNGE
Sets: 3
Reps: 16-20
Rest: 60 seconds

3 SINGLE-LEG BACK EXTENSION
Sets: 2
Reps: 12-15 (each leg)
Rest: 60 seconds

BACK

When you hit your back hard, it’s such a large muscle group that it feels like a full body ache. We’re talking the widest points of your lats, between your shoulder blades, and then in the lower lumbar region.

THE BACK WORKOUT

1 DEADLIFT
Sets: 4
Reps: 5
Rest: 15 seconds

2A CHINUP
Sets: 4
Reps: 6-8
Rest: 0 seconds

2B LYING LATERAL RAISE
Sets: 4
Reps: 20
Rest: 60-90 seconds

3A SEATED CABLE ROW
Sets: 3
Reps: 10-12 
Rest: 0 seconds

3B BACK EXTENSION
Sets: 3
Reps: 10-12
Rest: 60 seconds

CHEST

Want to lean back in a chair and stretch your arms out wide? Yeah, you’ll feel that in each pec.

THE CHEST WORKOUT

1 INCLINE DUMBBELL PRESS
Sets: 4
Reps: 8
Rest: 60-90 seconds

2 HAMMER STRENGTH CHEST PRESS
Sets: 4
Reps: 8
Rest: 60-90 seconds

3 DUMBBELL FLYE
Sets: 3
Reps: 8
Rest: 60-90 seconds

4 LOW-CABLE CROSSOVER
Sets: 3
Reps: 8
Rest: 60-90 seconds

5 DIP
Sets: 4
Reps: 8
Rest: 60-90 seconds

SHOULDERS

Almost everything you do moving your arms hurts here. Just lifting it alone.

THE SHOULDER WORKOUT

1A OVERHEAD SHOULDER PRESS
Sets: 4
Reps: 6
Rest: 0 seconds

1B STANDING DUMBBELL FLYE
Sets: 4
Reps: 12
Rest: 0 seconds

1C FACE PULL
Sets: 4
Reps: 25
Rest: 120-180 seconds

BICEPS

Yeah, bending your elbow sucks.

THE BICEPS WORKOUT

1 FAT-GRIP HAMMER CURL
Sets: 3
Reps: 10-12
Rest: 60 seconds

2 BEHIND-THE-BACK CABLE CURL
Sets: 3
Reps: 10-12 (each side)
Rest: 60 seconds

3 EZ-BAR PREACHER CURL
Sets: 2
Reps: 8-10
Rest: 60 seconds

TRICEPS

Any type of pushing, anything at all, sucks.

THE TRICEPS WORKOUT

1 CLOSE-GRIP BENCH PRESS
Sets: 4
Reps: 8, 8, 8
Rest: 60 seconds

2 DECLINE TRICEPS EXTENSION
Sets: 4
Reps: As many as possible
Rest: 15 seconds

3 BAND PUSHDOWN
Sets: As many as needed
Reps: 100
Rest: As needed

ABS

Sore abs aren’t very fun, forget moving, simply sitting there sends a shot of pain. But of course, that too, is worth it.

THE ABS WORKOUT

1 DIP/LEG RAISE COMBO
Sets: 3
Reps: 12
Rest: 0 seconds

2 AB-WHEEL ROLLOUT
Sets: 3
Reps: As many as needed
Rest: 0 seconds

3 SITUP WITH MEDICINE BALL THROW
Sets: 3
Reps: 10
Rest: 0 seconds

4 MEDICINE-BALL RUSSIAN TWIST
Sets: 3
Reps: 10 (each side)
Rest: 60 seconds