Full Body Gym Workout
Shared By : JefitTeam VIP
Frequency : 1 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 66 / 59437

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Description

Who is this workout for?
This workout is designed for a gym or fitness center where a squat rack and bench press is available. It focuses upon heavy lifts to increase muscle mass and gaining during exercise performance.

Based on your goals:
- 8 reps for strength
- 10 to 15 reps for tone and hypertrophy

Notes
You are able to insert cardio exercises into the days being performed. If you would like to perform more cardio, you can substitute rest days for cardio days.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

ANY Full Body Gym Workout
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 90 sec 8 3 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 90 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 120 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 2 Progress Chart