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Old 09-12-2010, 03:08 PM   #3
Samuel Hughes
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Join Date: May 2010
Posts: 400
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A couple of thoughts:

-3 days means probably a deadlift day, squat day, and a press day
-for time's sake, pick a rep scheme, maybe more reps for girls, and superset each lift with another exercise that is somewhat taxing (i.e press and burpees).
-superset 2-3 solid accessory lifts, focusing on antagonistic points of interest, be they strength or aesthetic. Complexes work too. This ends up being very similar to a short metcon.
-Cardio after

Hope this helps.
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S. Emile Hughes

Workout Log

Current Lifts (December 2010): BW 166lbs; 285lb Bench Press; 315lb Squat; 175lb Overhead Press; 405lb Deadlift; 205lb Power Clean
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