Muscles worked: Abs, Back, Biceps, Triceps

Instructions: Do 15 Pull-ups and then 25 Seated Dips then rotate until repititons for those 2 exercises are complete before moving on to the next two exercises. Weight can be adjusted for different indviduals and to change the intensity of the workout.

Estimated workout time: 60-80 mins

Exercises and repititions are as follows:

Pullups- 15, 15, 15, 15, 15

Seated Dips w/90lbs- 25, 25, 25, 25, 25

Pullups- 15, 15, 15, 15, 15

Dumbell Curls w/25lbs- 12, 12, 12, 12, 12

Wide Grip Pull-ups- 25, 25, 25, 25, 25

Crunches- 25, 25, 25, 25, 25

Pull-ups- 15, 15, 15, 15, 15

Dumbell Tricep Extension- 15, 15, 15, 15, 15

Wide Grip Pull-ups- 10, 10, 10, 10, 10

Leg Raises- 15, 15, 15, 15, 15

Pull-ups- 15, 15, 15, 15, 15

Crunches- 15, 15, 15, 15, 15

Pullups- 15, 15, 15, 10, 10