This 600 rep workout focuses on two exercises of specific body muscle groups legs, back and chest. This will improve strength, aim for better technique, lower weight and higher reps.
Always warm up before the workout and stretch off post workout.
| Exercise | Equipment | Weight | Reps | Sets |
| Chest Press | Barbell | 60 kg | 10 | 10 |
| Wall ball Shots | Wall ball | 5 kg | 10 | 10 |
| Squats | N/A | bodyweight | 10 | 10 |
| Incline Press | Parallel Bars | bodyweight | 10 | 10 |
| Bent Over Rows | Dumbbells | 15 kg | 10 | 10 |
| Lat Rows Close Hand | Cable machine | 50 kg | 10 | 10 |
| Time scale | ||||
| 15-20 minutes | Excellent | |||
| 21-26 minutes | Just under excellent | |||
| 27 - 32 minutes | above average | |||
| 33 -44 minutes | Average | |||
| 45minutes | BelowAverage |
