The 20's workout

Whilst your in your 20's your body is going to give you back whatever you put in as long as you use the correct workout. Here is the best workout to maximise your lean muscle capabilities. 

Incline Bench Press at a 30 degree angle - 5 sets of 4 reps at 85% 1RM

Romanian Deadlift - 5 sets of 8 at 70% 1RM

Jump Squat - 3 sets of 8 at 70% 1RM

Clean and Jerk - 3 sets of 10 reps at 70% 1RM

Chin Ups - 3 sets of 8 reps

Sprints - Warm up for 5 minutes then set the speed to an effort level of 9 out of 10. Sprint for 20 seconds then jump onto the sides of the treadmill and rest for 20 seconds. Repeat for 5 minutes.