Arnold's 1% Circuit (Terrible Ten):
30 kg (3 Circuits)
Repeat as many times as you can within 15 minutes. Use the same weight for each barbell exercise and use a weight you can do eight reps of.
Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
100 kg x 8 reps
100 kg x 8 reps
120 kg x 3 reps
Barbell Shrug:
100 kg x 15 reps
100 kg x 15 reps
Deficit Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Weighted Hyperextension:
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Farmer's Walk:
30 m || 25 kg
30 m || 25 kg
Goblet Squat (dumbbell):
50 kg x 10 reps
Parallel-Grip Pull-Up:
4 reps
4 reps
3 reps
3 reps
3 reps
3 reps