Kettlebells are fantastic for creating better shoulder flexion and stability. I throw in the singe leg balance to increase core activation while trying to maintain ankle stability. I tend to throw this movement in after a heavy bilateral (two limb) lift on upper body days. Again, unless you are competing for a physique show or a powerlifting event, there doesn’t have to be boundaries or constraints in your programming. Too often, fitness lovers and gym goers with limited time never seek movement patterns outside of their comfort zone, thus fitness becomes more like a chore than a challenge. This doesn’t have to be the case. I can crush myself without being boring, it might read like this . I’m not advocating that body building is easy, far from it. What I am saying is if you’re name is John and you work from home and have 3 kids….you probably should move your ass and get off a split routine.

—Single are dumbbell incline press 4 × 5 / Weighted pullups 4 × 6/ Kettlebell bottoms up press 3 × 6 each arm / Med ball rotational slams 2 × 12/ Weighted dips 3 × 6/ Landmine T bar rows 3 × 8/ Single leg battle ropes 2 × 15 seconds each/ Dumbbell birddog rows 2 × 8/ …Seem like a lot? You can complete this in less than 40 minutes with out a lot of rest. :)