total body
General
Advanced
Dumbbell
Plan Details
The total body routine by ChrisChance is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
barbell day, dumbbell day, body weight day
Routine detail
Day 1
Barbell/strength
Est. 102 min
10 exercises
Walking
1 Set
Barbell Clean
4 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
EZ Bar French Press
4 Sets x 6 Reps
Barbell Good Morning
4 Sets x 6 Reps
Barbell Press Sit-Up
4 Sets x 10 Reps
Day 2
Dumbbell/hypertrophy
Est. 100 min
12 exercises
Walking
1 Set
Kettlebell Goblet Squat
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 3
Body weight/endurance
Est. 100 min
12 exercises
Walking
1 Set
Box Jump Multiple Response
2 Sets x 20 Reps
trx one leg squat
2 Sets x 20 Reps
Donkey Calf Raise
2 Sets x 20 Reps
extended set push up
2 Sets x 20 Reps
Pull-Up
2 Sets x 20 Reps
Dip
2 Sets x 20 Reps
Chin-Up with Knee Raise
2 Sets x 20 Reps
Stability Ball Pike Push-Up
2 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 20 Reps
Plank
2 Sets
battle rope
2 Sets
