This workout design is, by far, one of my favorites.  It incorporates constant movement and intense weight training to produce crazy, awesome results.  Whether your goal is to burn fat, build muscle, or increase your strength, this workout can help.  You will bounce from a weight exercise to a cardio exercise, without rest.  By the end of these sets, you will be low on fuel and drenched in sweat.  This is the philosophy that I practice in my workouts and the Crush City plan is a good kick starter for those looking for something different and challenging.  It was inspired by Jim Stoppani’s Short-Cut to Shred.  His program is ridiculously intense, but produces mad results.  I suggest trying the Crush City program for 3-4 weeks to prepare your body for his 6 week gruel session.  Try it out, have fun and Wreck It!

Monday: (Chest)
1. Bench Press                                4sets/10-12reps
2. Incline Dumbbell Press           4sets/10-12reps
3. Dumbbell Chest Fly                  3sets/10-12reps
4. Dips                                             4sets/12-15reps

Tuesday: (Back/Traps)
1. Deadlift                                        3sets/10-12reps
2. Bent Barbell Rows                    4sets/10-12reps
3. Reverse Grip Barbell Rows     3sets/10-12reps
4. Cable Close Grip Rows            3sets/10-12reps
5. Barbell Shrugs                           3sets/12-15reps

Wednesday: (Legs/Calves)
1. Squats                                          4sets/10-12reps
2. Lunges                                         3sets/10-12reps
3. Leg press                                     4sets/10-12reps
4. Leg Extensions                           3sets/10-12reps
5. Leg Curls                                     3sets/10-12reps
6. Seated Calf Raises                     3sets/15-20reps

Thursday: (Shoulders)
1. Seated Bar Shoulder Press       4sets/10-12reps
2. Standing Bar Shoulder Press   3sets/10-12reps
3. Seated Arnold Press                  4sets/10-12reps
4. Dumbbell Side Raise                 3sets/10-12reps
5. Dumbbell Bent Raise                3sets/10-12reps
6. Dumbbell Front Raise               3sets/10-12reps

Friday: (Arms)
1. Barbell Curls                                4sets/10-12reps
2. Preacher Curls                             3sets/10-12reps
3. Hammer Curls                             3sets/10-12reps
4. Incline Dumbbell Curls             3sets/10-12reps
5. Skull Crusher                               3sets/10-12reps
6. Close Grip Bench Press             4sets/10-12reps
7. Rope Press Down                        3sets/10-12reps
8. Overhead DB Extension            3sets/10-12reps

Cardio Exercises:

1. Jump Rope
2. Bench Step Ups
3. Box Jumps
4. Kettlebell Swing
5. Alt. Kettlebell Swing
6. Jumping Jacks
7. Body Squats
8. Squat Jumps
9. Dumbbell Power Cleans
10. Side to Side Jumps
11. Burpees
12. Rowing Machine
13. Run in Place
14. Treadmill Sprint
15. Stair Runs

Ab Exercises:

1. Rope Crunches
2. Leg Raises
3. Hanging Leg Raises
4. Dumbbell Side Bends
5. Ab machine Crunches
6. Sit ups
7. Planks
8. Side Planks
9. Medicine Ball Twists
10. Decline Sit Ups

The way this program works is by combining a cardio exercise with one of the muscle exercises. So, for example, you could do jump rope with bench press. Start out with doing cardio for 30 seconds in between sets and then move to 45 seconds then finally a minute. This workout focuses on little rest. Try to move from an exercise into a cardio and then back again. It is tiring but awesome. You will build muscle and shred fat. Pick 3 ab exercises to do on Monday, Wednesday, and Friday. Do 3 sets of 20 reps each exercise.