This is workout #1 from the AFFM Strength Program 101 - It can be completed on its own or by following along with the program

Equipment Needed:

-medium - heavy weight for squats
-light - medium for single armed bent over rows
-light weights for seated reverse flies
-an elevated surface for be...

This is workout #2 from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program

Equipment Needed:

-light-medium for split squats + bicep curls
-medium for single arm row + double arm bent over row
-heavy weights for squats

Focus: Mixed: Core, Quads...