For an all round total body fat burning, core sculpting workout , I’ve designed this results driven Quad/Back superset routine just for you.

Back & Quadricep Superset.

Round 1
Pullups or assisted pullups 3×8-10
Barbell front or back squats 3×8-10

Round 2
Barbell bentover rows 3×10-12
45 degree leg press 3×10-12

Round 3
Single arm dumbell rows 3×12-15
Barbell lunges 3×12-15

Round 4
Seated cable rows 3×15-20
Leg extensions 3×15-20

For that extra burn!
Finish off with 3 sets of 15-20 reps of Squatted cable rows. Remember to squat as you straighten your arms and extend your legs as you row back and retract your shoulder blades.

How to approach the routine:
Begin with your first set of pullups. Once completed move on to the barbell front or back squat in which you will perform just the one set. Move back and forth until have you completed a total of six sets then move on to the second round of exercises and so on, until you have completed all four rounds and a total of twenty four sets.

You will have noticed the repetition range increases from each round. Set a weight you can perform the rep’s listed above so that you’re feeling the muscle through its full range yet still struggling. If the weight feels too light take less rest between sets and or increase the load slightly. Aim for a maximum pump in both bodyparts and keep your core tight throughout.

Make sure you stretch before, during and after your routine performing various quad, hamstring and back stretches.

I’m sure you’ll have a fantastic workout. Let me know how it shapes up.