Woman doing shoulder press exercise with a weight bar inside a gym


Good ol’ faithful

Usually when I am kicking off a new training cycle I like to start with my good ol’ faithful workout, the “216”. Appropriately named because by the end of it you would have executed 216 reps in the main workout. This is made up of six super sets of six exercises for six reps each.


The Workout

Warm Up (5-6 minutes of moderate movement + stretching)

  1. One of either the Cross Trainer, Rower, Treadmill or Dynamic Movement Combination
  2. Full body dynamic & static stretching

Optional Pre-work (3 sets, rest 60 seconds)

  1. Bench Press x 12-15 reps (I personally add this as 6 push ups just aren’t enough for me)

Main Work (6 super sets, rest 90 seconds between super sets).

  1. Push Ups x 6 reps
  2. Dead Lifts x 6 reps
  3. Bent over rows x 6 reps
  4. Cleans x 6 reps
  5. Front/Rear Squats x 6 reps
  6. Standing Shoulder Press/Thrusts x 6 reps

Cool Down

  1. Rowing Machine  x 300 metres (On a Concept2 rower, I aim for 1 minute 45 seconds)


Additional Notes

  • Difficulty Rating: Medium – High
  • You must warm up and stretch (everything), I would even stretch between the first 2-3 sets.
  • Super Sets are exercises performed back to back without rest.
  • Aim to perform exercises 1-6 back to back with no rest (if you’re fatigued and struggling, take a break, yes that’s OK!)
  • You can perform all exercises with a barbell (I even do push ups with my hands on the barbell to add a level of instability)
  • Alternatively you can use a set of dumbbells
  • You could even use bands! (just substitute the Cleans for a “Deadlift & Upright Row combo”)
  • You can consider using two sets of weights as you may be stronger for some exercises over others (just alternate accordingly).
  • You can use a combination of barbells and dumbbells
  • If you don’t feel confident about some or all of these exercises, get someone to help you (also consider my workshops)
  • Always think safety first!

This workout will hit all the major muscle groups!


Thanks for coming, hope you enjoyed it,