Full-body Workout
Shared By : geovannyalexanderr
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 3 / 959

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Description

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.

Monday Full-body 1
Muscle Exercise Name Timer Reps Sets Track

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 60 sec 10 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 3 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 60 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 10 3 Progress Chart
Wednesday Full-body 2
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 10 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 4 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 4 Progress Chart

Triceps

Dip Dip 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 4 Progress Chart
Friday Full-body 3
Muscle Exercise Name Timer Reps Sets Track

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 10 3 Progress Chart

Abs

Crunches Crunches 60 sec 10 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 10 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10 4 Progress Chart
Saturday Cardio
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 10 3 Progress Chart

Chest

Push Up Push Up 60 sec 10 3 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 10 3 Progress Chart

Cardio

Running Running 60 min - - Progress Chart