Resistance Training: Stick with the same exercise until you are down with set 2 or 3 
2-3 Sets 1-2 minutes rest between sets

1)Barbell Bench (With Spotter) or DB bench press 6-10 Reps (Should be heavy enough so you can’t get past 10)

2)Front Squat with DB’s 8-12 Reps

3)Over Head Press with Bar or DB’s 8-12 Reps

4)Lunges with DB’s in place 10 Reps each leg

5)Tricep Kickback or Extension DB’s 8-12 Reps each Arm

Interval training: Alternate through the sets 
:30 Seconds on :30 seconds off between each set. Going as fast as you can for each.

Jump Rope or Ladder :30 Seconds

Split Jacks :30 Seconds

Sit ups :30 Seconds hold 10-20 pounds

Full Gym Workout Day #2 Posterior

Warm up:
Foam Roll
Active Stretching

Resistance Training: Stick with the same exercise until you are down with set 2 or 3
2-3 Sets 1-2 minutes rest between sets

1)Barbell Row 6-10 Reps (Should be heavy enough so you can’t get past 10)

2)Suitcase Deadlift with DB’s or Barbell Deadlift if someone can show you the technique. (If not done correctly this one can hurt your back) 
4-8 reps Heavy

3)Lat Pull-down or pull-ups 8-12 Reps

4)Bicep curls any variation 8-12 Reps

5)RDL’s (Romanian Deadlifts) 6-10 Reps 
(Have someone show you this one also)

Interval training: Alternate through the sets 
:30 Seconds on :30 seconds off between each set. Going as fast as you can for each.

Sprints on treadmill :30 on :30 off

Burpee :30 on :30 off

Russian Twists