Modified version of the classic 'Golden Six' routine by Arnold. I have changed the squats to hack squats as I have an old knee injury and find hack squats more agreeable. If you can barbell squat though, change it to that. I also changed the pull ups to pull downs as I'm currently too fat to do pull ups. Again, if you can do pull ups, change it to those. On the other day I used barbell rows rather than pull ups to try and balance the pushing/pulling a little better. The leg raises as the ab exercise is just personal preference... I enjoy them more. Rest 120 seconds between squat sets. Rest no longer than 90 seconds between sets on all other exercises. When you can hit 12 reps on the last set of an exercise, add 2.5kg next workout and repeat. Abs are 'AMRAP' (as many reps as possible) for each set. If you chose to change to pull ups, they are also AMRAP.