Max Reps: Barbell and Dumbbell Workout

For this high-volume full-body workout from IFBB pro Craig Capurso, you don't need an entire gym – just a pair of dumbbells and a barbell. The workout is built on the AMRAP (as many reps as possible) principle. Typically, such workouts involve a time limit: you need to perform the maximum number of repetitions within a set time.

In this circuit AMRAP workout, you perform 6 exercises in max-rep sets with 20-second work intervals followed by 30-second rest periods. All six exercises are performed one after another, and the sequence is repeated for six rounds. If you use every second of each rest period, the workout will take 29 minutes and 30 seconds.

Since time between exercises is limited, Capurso uses the same working weights for all exercises to make it easier to switch from one movement to the next. This is an excellent plan, especially if the gym lacks space or equipment, or if you simply want to get a full-body workout in just 30 minutes.