Hi guys!!! I just did this workout at home and it kicked my butt!!
Here is the low down:
I used 20 lb weights for everything
I used my living room coffee table/bench
I did each set to exhaustion
I rested 1 min to 1:30 between each set
Total time 40 min/3 rounds
Major muscles worked: Biceps, Back, Shoulders, Chest, Triceps
1. Alt. Punch (for me each round about 18 total punches)
2. One arm Row (12 to 15 each arm)
3. Chest Press (18 reps)
4. Triceps Kickbacks (10 to 12 each arm-this was the hardest for me with the 20 lbs DB)
5. Dips (15 to 20)
I also drank 40 oz of water during this workout and there was lots of grunting!!
Try it and let me know what you think!!