Full Body Blast Routine
General
Intermediate
Dumbbell
Plan Details
The Full Body Blast Routine routine by clock143 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a full body routine designed to work your body head to toe each and every workout day. I do abs at home in the morning Maximize your workout by using a weight that's right for you. Clean, solid complete reps. If you can't complete the set. Drop your weight. That's what will get you results. This routine is a mix of cardio, free weights and body weight. If you want to use machines in lieu of body/free weights, go ahead.
Routine detail
Mon
Full Body Day 1
Est. 77 min
11 exercises
Running
1 Set
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Arnold Press
2 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Bench Dip
2 Sets x 8 Reps
Running
1 Set
Wed
Full Body Day 2
Est. 82 min
11 exercises
Running
1 Set
Split Jump
2 Sets x 8 Reps
Dumbbell Plie Squat
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Indoor Cycling
1 Set
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Step Machine
1 Set
Fri
Full Body Day 3
Est. 81 min
12 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
2 Sets x 8 Reps
Barbell Clean and Jerk
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Machine Assisted Chin-Up
2 Sets x 8 Reps
Machine Assisted Dip
2 Sets x 8 Reps
Hanging Knee Raise
2 Sets x 8 Reps
Barbell Kneeling Jump Squat
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Cable Wood Chop
2 Sets x 8 Reps
Cable Shrug
2 Sets x 8 Reps
Running
1 Set
