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Full-body Workout
General
Intermediate
Machine strength
Plan Details
The Full-body Workout routine by geovannyalexanderr is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
it's a routine made for both beginners and intermediates, and focus on the body as a whole. It's 3 times a week of doing main exercises such as deadlift, squad and so on, so that you get a solid base of muscle. You will also improve your strength as well as your technique (very important). There is also one day optional day of cardio for those who like being healthy.
Routine detail
Mon
Full-body 1
Est. 65 min
9 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Wed
Full-body 2
Est. 64 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Fri
Full-body 3
Est. 65 min
9 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Sat
Cardio
Est. 82 min
4 exercises
Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Running
1 Set
