Fri: Back, Biceps, Abs + 30 sec sprints

Wide-grip Pull-ups 3 X 12, super-set with Medicine Ball Twists 3 X 12

Seated Cable Rows 3 X 15, super-set with Low Rope Cable Rows 3 X 15, with reverse crunches as active rests 3 X 25

Bench DB or Machine Pull-over 3 X 15, super-set with Decline Sit-ups 3 X 15

Wide-grip Lat Pull-down 3 X 15, super-set with Narrow Reverse-grip Lat Pull-down 3 X 15, with Stability Ball Crunches as active rests 3 X 15

Rope Bicep Curls 3 X 15, super-set with Spider Crunches 3 X 15

DB Hammer Curls 3 X 15, with tuck jumps as active rests 3 X 15

Twenty-ones (Barbell) 3 X 21