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Wholebody Exercises

dr.med.opitz

Nov 20th 2017

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Wholebody Exercises

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

I am a 40+ Lifter. A collection of exercises for every muscle group that are suitable for me.

Abs 8 exercises, 35 mins

	Crunch	3x25 reps	rest: 0s
	Stability Ball Crunch	3x10 reps	rest: 0s
	Leg Raise	3x10 reps	rest: 0s
	Weighted Side Bend	3x20 reps	rest: 0s
		3x5 reps	rest: 0s
	Jackknife Sit-Up	3x10 reps	rest: 0s
	Plank	3x12 reps	rest: 60s
		3x12 reps	rest: 30s

Back 6 exercises, 24 mins

	Machine Back Extension	3x12 reps	rest: 0s
	Back Hyperextension	3x12 reps	rest: 0s
		3x12 reps	rest: 60s
		3x12 reps	rest: 0s
		3x5 reps	rest: 0s
	Dumbbell Shoulder Shrug	3x12 reps	rest: 0s

Barbell 5 exercises, 40 mins

	Barbell Deadlift	5x5 reps	rest: 60s
	Barbell Squat	5x5 reps	rest: 60s
	Barbell Bench Press	3x12 reps	rest: 60s
	Barbell Bent-Over Row	3x12 reps	rest: 60s
	Barbell Military Press	3x12 reps	rest: 60s

Biceps & Forearms 3 exercises, 13 mins

	Dumbbell Hammer Curl	3x12 reps	rest: 0s
	EZ Bar Curl (Reverse Grip)	3x12 reps	rest: 0s
	Barbell Curl	3x12 reps	rest: 0s

Cardio 2 exercises, 53 mins

	Stationary Bike	1x0 reps	rest: 30s
	Treadmill Running	1x0 reps	rest: 20s

Chest 1 exercises, 4 mins

Cable Cross-Over

3x12 reps

rest: 0s

Legs 8 exercises, 33 mins

	Machine Leg Extension	3x1 reps	rest: 60s
	Machine Leg Press	3x12 reps	rest: 0s
	Machine Hip Abduction	3x12 reps	rest: 0s
	Machine Hip Adduction	3x12 reps	rest: 0s
	Calf Press On Leg Press	3x12 reps	rest: 0s
	Machine Calf Raise	3x12 reps	rest: 0s
	Bodyweight Step-Up	3x6 reps	rest: 0s
	Bridge	3x12 reps	rest: 60s

Shoulder 2 exercises, 13 mins

	Dumbbell One-Arm Lateral Raise	3x20 reps	rest: 0s
	Dumbbell Bent-Over Reverse Fly	3x20 reps	rest: 0s

Stretch & Mobility 11 exercises, 1 hr 10 mins

	All Fours Quad Stretch	3x12 reps	rest: 60s
	Barbell Round the World Shoulder Stretch	3x12 reps	rest: 60s
	Assisted Chest Stretch	3x12 reps	rest: 60s
	Wall Calf Stretch	3x12 reps	rest: 60s
	Cat Stretch	3x12 reps	rest: 60s
	Stability Ball Back Stretch	3x12 reps	rest: 60s
	Kneeling Forearm Stretch	3x12 reps	rest: 60s
	Hamstring Stretch	3x12 reps	rest: 60s
	Quadricep Stretch	3x12 reps	rest: 60s
	Runner's Stretch	3x12 reps	rest: 60s
	Seated Hamstring Stretch	3x12 reps	rest: 60s

Triceps 1 exercises, 4 mins

Cable Rope Overhead Tricep Extension

3x12 reps

rest: 0s

Warm up 3 exercises, 21 mins

	Bodyweight Rear Lunge	3x12 reps	rest: 60s
	Bodyweight Step-Up	3x12 reps	rest: 60s
	Prisoner Squat	3x12 reps	rest: 60s

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