Normal full body workout
General
Advanced
Dumbbell
Plan Details
The Normal full body workout routine by mustafajokhio is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
it's full body work, and if your advance then do 4 sets of 16 reps, for newbie i would recommend 3/12
Routine detail
Any
Workout 1
Est. 40 min
7 exercises
Pull-Up
3 Sets x 4 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 13 Reps
Dumbbell Incline Bench Press
3 Sets x 13 Reps
Dumbbell Shoulder Press
2 Sets x 25 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Any
Workout 2
Est. 50 min
8 exercises
Tricep Push-Up
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Band Upright Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Any
Workout 3
Est. 56 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Any
Workout 4
Est. 56 min
9 exercises
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
dumbbell IYT
2 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 12 Reps
Plank
3 Sets
Any
Workout 5
Est. 56 min
9 exercises
Barbell Good Morning
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Any
Workout 6
Est. 46 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Parallel Bar Leg Raise
2 Sets x 16 Reps
V-Up
2 Sets x 16 Reps
