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Fullbody Workout #1
General
Intermediate
Barbell
Plan Details
The Fullbody Workout #1 routine by Mona Davis is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Start off with 10 mins of cardio. 1min of hip flexor stretches & Front/Back leg swings. (On leg Days) {DB Squat = Goblet Squats} 2x8 Burpees & 1min of chest stretches (shoulder day) Each exercise is a deload (2x10 | 2x8)
Routine detail
Day 1
Fullbody #1
11 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 2
Glutes
7 exercises
Indoor Cycling
1 Set
Machine Leg Press
4 Sets x 10 Reps
Bridge
4 Sets
Hack Squat
4 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Day 3
Fullbody Copy
11 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 4
Shoulders & Abs
7 exercises
Step Machine
1 Set
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Arm Circles
4 Sets x 10 Reps
Day 5
Fullbody
11 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 6
Hamstrings/Glutes
5 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Single-Leg Glute Bridge
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
