Full Body Ladder Workout Using a Barbell, Suspension Trainer and Dumbbells

Circuit

1. Deadlift-Curl -Overhead Press Barbell Complex
2. Suspension Trainer Squat to Row
3. Suspension Trainer Reverse Flye
4. Suspension Trainer Bicep Curl
5. Suspension Trainer Tricep Extension
6. Barbell Clean and Press
7. Dumbbell Squat Clean

First set 1 rep of each.

Second set 2 reps of each.

Increase reps until 10 of each.





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Military Press       6 reps

Front Squats         7 reps

Bent-Over Rows   8 reps

Deadlifts                9 reps

Back Squat            10 reps

As many rounds as possible in 20 minutes.

Start light and add 5 – 10 lbs per week. 

Do the workout once per week.

Video: How to Do the Barbell Man Maker

Image Source: 

Man Maker | Exercise Videos & Guides | Bodybuilding.com

https://www.bodybuilding.com › Training › Exercise Database › Middle Back

Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells. This is your start position. Initiate the movement by kicking one leg back, then the other so that you're in the push-up position, holding onto the dumbbells.

Barbell Complex Workout - Row, Clean, Press & Squat [Olympic Lifting]

Barbell Complex Workout - Deadlift, Clean, Press & Squat [Olympic Lifting]

How to Warm Up in the Gym Using an Olympic Barbell

Neck Stretch

Twist

Good
Mornings

Shoulder
Press

Exchange
Move

Rowing Move

Deadlifts

High Pull

Lat Leg
Woodchop

Landmine
Lunge

Core
Rotation

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Super Seven Barbell Complex

1.  Deadlift

2.  High Pull

3.  Hang Clean

4.  Military Press

5.  Front Squat

6.  Push Press

7.  Push-up 
Five to Seven Reps Each for Five to Seven Rounds

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250 Kettlebell Swings

Complex (6 sets – 15, 10, 9, 8, 7, 6 reps)

Squat to Overhead Press

Suspension Trainer Row

Suspension Trainer Pushup

Dumbbell Deadlift

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Full Body Morning Workout in 5, 10 or 15 Minutes

Rules:

Do six exercises in circuit fashion in as many rounds as you can do in 5, 10 or 15 minutes.

Exercise	Reps
Bodyweight Squat	25
Ab Wheel	5
Ab Crunch	10
Suspension Trainer Row	10
Kettlebell Swing	25
Dead-Curl-Press	10

Feel free to make any substitutions necessary. For example barbell rows for suspension trainer.

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