What's your favourite workout?

[shanghaismog]

Not (necessarily) part of a programme, just a good old feel good full body pump some iron workout.

Mine is:
3x10
Push ups
Shoulder press
Lateral raise
Front raise
Triceps kickbacks
High pull

3x10
Forward & reverse lunge (each leg)
Good mornings
Single leg deadlift

3x10
Ring rows
Single arm row
Flyes
Pull overs

All with dumbells of varying weights.

Anyone care to share theirs? Am stuck in a bit of a rut and don't feel ready to get stuck into 3/1rm at the moment, although do plenty of 5/6 rep work too. Would love to hear your faves.

Hello

I tend to do a compound move strength workout then follow it with a quick cardio session so for example
Standard 5x5 progressive compound move eg back squat or deadlift or whatever I'm working in that day
Then for the HIIT session
For time a 21,15,9
So 21 back squats (20kg bar only)
21 kettle bell swings
21 presses with Dumbbells or slam ball
Then 15 of each then 9 of each
As fast as I can.

My ideal workout would be three sets of each of the following:

Heavy squats
Straight leg deadlifts
Hang cleans

Bench press
Inverted row
military press
Chin ups or pull ups

Abs to finish.

Did a version of this today and it always makes me feel good.

I've got four different workouts in my program two lower two upper to be done in a rotation so no weeks the same. Almost all of it done in sets of 3/4/5 some of it low reps but more than my body weight.

BB squats x5 start at 40kg increased to 60 by the 5th round
Leg extension
Dumbell press
Pendlum squat
Seated row
Leg press
Hack squat
BB walking lunges
Db Rdl
Lying leg curl
That's one of mine takes an hour with minimal rest.

Bogey you mentioned 3 sets- how many reps in each set? X

Bogey I did something very similar today, with sprint intervals before and after. Am exhausted now, but in a good way!

Boudicea I aim for about ten. Usually make it on the first two sets but by the third I might not and probably hit failure around 8.

Iron I'm impressed on the sprint intervals. I sometimes try for a short run at the end but never more than about 2 miles.