When you first return to the gym, use this full body workout to prepare your muscles for a 3-4 day split. Use this routine only for 3-4 weeks, then move onto your split.

What is a superset?
A superset means doing two consecutive exercises for opposing muscle groups with no rest between the exercises.

-Day 1: Simple-
1. jog in place 2-5 min,
2. train to failure. reps 6,7,8 should be intense,
3. rest 1 min between sets,
4. finish workouts with a 35 meter dash & cool down.

-Day 2: Supersets-
1. jog in place 2-5 min,
2. 3 supersets of 10: Pushups & Pullups,
3. 3 sets deadlifts (10 reps, add 10lbs, 8 reps, add 10lbs, 6 reps),
4. 3 sets dumbell lunges (8 per leg, + 5lbs each set),
5. cool down with stretches.

-Day 3: Optional-
1. jog in place 2-5 min,
2. leg press, seated rows, bar dips (3 sets, 10 reps),
3. upright rows (3 sets, 8 reps),
4. cool down with stretches.