VIP
sr_fitness
VIP
ra_dziczek
VIP
AlexWyse5280
haleyrobinson3
RobRK
Insta-tommyahlfors
awomtreen
ava903
PopPower
Full Body year




Information
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate

Tags :


Description

ANY
Full Body
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Abs

Cable Crunch
60 sec
10
5
Progress Chart

Chest

Barbell Bench Press
120 sec
14
5
Progress Chart

Upper Legs

Barbell Squat
90 sec
10
1
Progress Chart

Upper Legs

Barbell Single-Leg Squat
135 sec
10
4
Progress Chart

Upper Legs

Machine Leg Press
120 sec
10
5
Progress Chart

Back

Barbell Bent-Over Row
75 sec
14
5
Progress Chart

Forearms

Farmer's carry
60 sec
-
3
Progress Chart

Shoulders

Dumbbell Lateral Raise
80 sec
10
4
Progress Chart

Shoulders

Barbell Military Press
90 sec
10
5
Progress Chart

Shoulders

Dumbbell Shoulder Press
60 sec
10
4
Progress Chart

Back

Barbell Deadlift
120 sec
10
5
Progress Chart

Chest

Cable Cross-Over
75 sec
10
4
Progress Chart

Back

Weighted Pull-Up
90 sec
14
4
Progress Chart

Triceps

Weighted Tricep Dip
60 sec
14
4
Progress Chart

Abs

Hanging Leg Raise
60 sec
10
4
Progress Chart

Chest

Dumbbell Incline Bench Press
120 sec
10
4
Progress Chart

Back

Cable Straight Arm Pushdown
60 sec
10
3
Progress Chart

Shoulders

Dumbbell Bent-Over Reverse Fly
60 sec
10
4
Progress Chart

Chest

Push-Up
75 sec
10
5
Progress Chart

Chest

Barbell Incline Bench Press
75 sec
10
5
Progress Chart

Chest

Machine Incline Chest Press
75 sec
10
5
Progress Chart

Upper Legs

Barbell Clean
60 sec
10
4
Progress Chart

Back

Barbell Stiff-Leg Deadlift
60 sec
10
4
Progress Chart

Shoulders

Cable Rope Face Pull
60 sec
10
4
Progress Chart

Biceps

Barbell Curl
0 sec
10
3
Progress Chart

Triceps

Cable Rope Tricep Pushdown
60 sec
10
3
Progress Chart

Back

Cable Seated Row
75 sec
10
5
Progress Chart

Back

Cable Lat Pulldown (Wide Grip)
90 sec
10
4
Progress Chart

Shoulders

Dumbbell Cuban Press
60 sec
10
4
Progress Chart

Shoulders

Barbell Clean and Jerk
60 sec
10
4
Progress Chart

Back

Machine Unilateral Row
60 sec
10
3
Progress Chart

Chest

Machine Bench Press
90 sec
10
4
Progress Chart

Shoulders

Machine Shoulder Press
60 sec
10
3
Progress Chart

Back

Machine Seated Row
60 sec
10
5
Progress Chart

Abs

Parallel Bar Leg Raise
60 sec
10
4
Progress Chart

Chest

Machine Fly
60 sec
10
4
Progress Chart

Biceps

Dumbbell Hammer Curl
60 sec
10
3
Progress Chart

Shoulders

Kettlebell Thruster
60 sec
10
4
Progress Chart

Chest

Dumbbell Bench Press
60 sec
10
5
Progress Chart

Back

Cable Shoulder Extension
60 sec
10
4
Progress Chart

ANY
Full Body
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Barbell Bench Press
120 sec
14
5
Progress Chart

Upper Legs

Barbell Squat
90 sec
10
1
Progress Chart

Upper Legs

Barbell Single-Leg Squat
105 sec
10
4
Progress Chart

Upper Legs

Machine Leg Press (Wide Stance)
120 sec
10
5
Progress Chart

Back

Barbell Bent-Over Row
75 sec
14
4
Progress Chart

Triceps

Weighted Tricep Dip
60 sec
14
3
Progress Chart

Forearms

Farmer's carry
60 sec
-
3
Progress Chart

Shoulders

Dumbbell Lateral Raise
80 sec
10
4
Progress Chart

Abs

Cable Crunch
60 sec
10
3
Progress Chart

Shoulders

Barbell Military Press
90 sec
10
4
Progress Chart

Back

Barbell Deadlift
120 sec
10
5
Progress Chart

Chest

Cable Cross-Over
60 sec
10
3
Progress Chart

Back

Weighted Pull-Up
105 sec
14
4
Progress Chart

Abs

Hanging Leg Raise
60 sec
10
3
Progress Chart

Chest

Dumbbell Incline Bench Press
120 sec
10
6
Progress Chart

Back

Cable Straight Arm Pushdown
60 sec
10
3
Progress Chart

Shoulders

Dumbbell Bent-Over Reverse Fly
60 sec
10
4
Progress Chart

Chest

Push-Up
75 sec
10
5
Progress Chart

Chest

Barbell Incline Bench Press
75 sec
10
5
Progress Chart

Chest

Machine Incline Chest Press
75 sec
10
5
Progress Chart

Upper Legs

Barbell Clean
60 sec
10
4
Progress Chart

Back

Barbell Stiff-Leg Deadlift
60 sec
10
4
Progress Chart

Upper Legs

Machine Leg Press
90 sec
10
3
Progress Chart

Shoulders

Cable Rope Face Pull
60 sec
10
4
Progress Chart

Biceps

Barbell Curl
0 sec
10
3
Progress Chart

Triceps

Cable Rope Tricep Pushdown
60 sec
10
3
Progress Chart

Back

Cable Seated Row
75 sec
10
3
Progress Chart

Back

Cable Lat Pulldown (Wide Grip)
90 sec
10
3
Progress Chart

Shoulders

Dumbbell Cuban Press
60 sec
10
4
Progress Chart

Biceps

Dumbbell Alternating Bicep Curl
60 sec
10
3
Progress Chart

Biceps

EZ Bar Curl
60 sec
10
3
Progress Chart

Shoulders

Barbell Clean and Jerk
60 sec
10
4
Progress Chart

Back

Machine Unilateral Row
60 sec
10
3
Progress Chart

Chest

Machine Bench Press
90 sec
10
4
Progress Chart

Shoulders

Machine Shoulder Press
60 sec
10
3
Progress Chart

Back

Machine Seated Row
60 sec
10
5
Progress Chart

Chest

Dumbbell Bench Press
120 sec
10
6
Progress Chart

Abs

Parallel Bar Leg Raise
60 sec
10
4
Progress Chart

Chest

Machine Fly
60 sec
10
4
Progress Chart

Biceps

Dumbbell Hammer Curl
60 sec
10
3
Progress Chart

ANY
Smart Fit
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Abs

Cable Kneeling Crunch
60 sec
10
4
Progress Chart

Abs

Hanging Leg Raise
60 sec
10
3
Progress Chart

Forearms

Farmer's carry
60 sec
-
3
Progress Chart

Chest

Barbell Bench Press
120 sec
14
5
Progress Chart

Chest

Dumbbell Incline Bench Press
120 sec
10
6
Progress Chart

Chest

Machine Bench Press
90 sec
10
3
Progress Chart

Chest

Barbell Incline Bench Press
105 sec
10
4
Progress Chart

Chest

Cable Cross-Over
60 sec
10
4
Progress Chart

Chest

Dumbbell Bench Press
120 sec
10
5
Progress Chart

Upper Legs

Barbell Squat
90 sec
10
1
Progress Chart

Upper Legs

Barbell Single-Leg Squat
105 sec
10
4
Progress Chart

Upper Legs

Machine Leg Press
120 sec
10
5
Progress Chart

Upper Legs

Machine Leg Press (Wide Stance)
120 sec
10
5
Progress Chart

Back

Weighted Pull-Up
75 sec
14
4
Progress Chart

Back

Barbell Bent-Over Row
75 sec
14
5
Progress Chart

Shoulders

Barbell Military Press
90 sec
10
5
Progress Chart

Back

Barbell Stiff-Leg Deadlift
90 sec
10
4
Progress Chart

Shoulders

Dumbbell Lateral Raise
80 sec
10
4
Progress Chart

Triceps

Weighted Tricep Dip
60 sec
14
4
Progress Chart

Back

Barbell Deadlift
120 sec
10
5
Progress Chart

Back

Cable Shoulder Extension
60 sec
10
6
Progress Chart

Shoulders

Dumbbell Bent-Over Reverse Fly
60 sec
10
4
Progress Chart

Chest

Push-Up
75 sec
10
5
Progress Chart

Upper Legs

Barbell Clean
60 sec
10
4
Progress Chart

Back

Cable Rope Face Pull
60 sec
10
4
Progress Chart

Biceps

Barbell Curl
0 sec
10
3
Progress Chart

Triceps

Cable Tricep Pushdown (Rope)
60 sec
10
3
Progress Chart

Back

Cable Seated Row
75 sec
10
4
Progress Chart

Back

Cable Lat Pulldown (Wide Grip)
90 sec
10
5
Progress Chart

Shoulders

Dumbbell Cuban Press
60 sec
10
4
Progress Chart

Forearms

Dumbbell Hammer Curl
60 sec
10
4
Progress Chart

Biceps

Dumbbell Alternating Bicep Curl
60 sec
10
3
Progress Chart

Biceps

EZ Bar Curl
60 sec
10
3
Progress Chart

Shoulders

Barbell Clean and Jerk
60 sec
10
4
Progress Chart

Back

Machine Unilateral Row
60 sec
10
3
Progress Chart

Back

Machine Seated Row
60 sec
10
5
Progress Chart

Abs

Parallel Bar Leg Raise
60 sec
10
4
Progress Chart

Chest

Machine Fly
60 sec
10
4
Progress Chart

Shoulders

Cable Lateral Raise
60 sec
10
4
Progress Chart

Chest

Machine Incline Chest Press
90 sec
10
5
Progress Chart