Full Body Gym Workout

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RATING: 43 (FROM 3 JEFIT MEMBERS)

1 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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!

Full Body Gym Workout 9 exercises, 41 mins

Barbell Bench Press	3x8 reps	rest: 120s
Barbell Military Press	3x8 reps	rest: 120s
Pull-Up	3x8 reps	rest: 90s
Machine Lat Pulldown	3x8 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 120s
Barbell Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Plank	2x8 reps • 35s	rest: 60s