This was nearly an all upper body workout I did with my client Pete aka Mongo. Took us 2 hours to complete, best workout in a while.
Non-stop reps. complete the circuit before moving to the next weight.
Flat bench followed by TRX rows or full hang pull-ups THEN heavy DB sumo squats THEN Russian twists (weighted) or lying V-ups (weighted). ALL exercises are for 20 reps. 6 sets.
Bench weight was as follows
ALL exercises 15 reps squeezing at the peak. 5 sets.
Bicep hammer curls with DB @35-40#
Tri ext w/rope @100
Lateral raises @20-25
Hanging leg/knee raises.
All exercises to 15 reps squeezing at the peak. 4 sets.
Rope hammer curls @100#
Tri press down @100
Reverse fly @25