ADVANCED 2 HOUR FULL BODY WORKOUT ROUTINE BY JOEY

Hey Fitfam,

So our friend Joey (who is a mad BEAST in the gym) designed this 4 circuit, full body workout routine below. Its is for the advanced  gym rat! Although, the circuits can be attempted by anyone if its divided into 2 or 4 separate routines for different days of the week. But if you have 2 hours to spare (weekends) or need something that'll challenge you, then do the entire 4 circuits as one workout. Enjoy!

• Warm up: 6 Minutes

BODY WEIGHT MAXIMUM REPS///Circuit 1
	MAX REP	MAX REP	MAX REP
One Arm balance PushUps(20-30)
Pike Presses(15-25)
Dips(20-35)
Plyo Lunges(30-50)
Wide Arm Pull Ups
One Arm balance PushUps(20-30)

Note: Max rep – Do as many as you can  

Circuit 2 (Use Challenging Weights)
	15 Reps	12 Reps	8 Reps
Barbell Bench Press
Deep Squats
Seated Shoulder Press
Barbell Rows
Smith Machine Hip Ups
Dumbbell Swing (30 secs Each Arm)

Circuit 3 (Use Challenging Weights)
	15 Reps	12 Reps	8 Reps
Inclined Bench Press
Tricep Pulldowns
Upright Row to Shoulder Press
Stiff Legged Deadlifts
Inverted Rows
Mountain Climbers(1 Minute)

Circuit 4 (Use Challenging Weights)
	15 Reps	12 Reps	8 Reps
Inclined Dumbbell Flys
Split Squats
Closed grip Bench Press
Back Flys
Shoulder Flys
Renegade Rows(1 Minute)

Stay Healthy

The Delaterre TGZ Team