Need A Full Body Workout Routine...?!
Question: Need A Full Body Workout Routine...?
Answers:
I have a full-body work out for you. It calls for 3 days a week with one day off between workouts. The basic premise is, in each workout, to do 2 exercises per body part for 3 sets of 10 reps, and to change the two exercises the next time you train.
Workout A:
(Chest)
Barbell Bench Press
Dumbbell fly
(Back)
Lat pull down
Low row
(Shoulders)
Machine shoulder press
bent over dumbbell lateral raises
(Legs)
Squat
Calf raises
(Biceps)
Barbell curl
Alternating dumbbell curl
(Triceps)
Press downs
bench dips
(Core)
Crunches 4 X 20
Back extensions
Workout B:
(Chest)
Dumbbell Bench Press
Incline Dumbbell bench press
(Back)
Pull ups 3 X To failure
Bent over dumbbell row
(Shoulders)
Dumbbell shoulder press
dumbbell lateral raises
(Legs)
leg extensions
leg curls
(Biceps)
pulley curl
dumbbell hammer curl
(Triceps)
Dips (use a belt to add weight if 10 reps is too easy)
Lying triceps extensions (skull crushers)
(Core)
Decline sit ups 4 X failure
Plank series (front plank, both side planks) hold for 1 minute each (do 2 sets if you can)
Week 1:
Mon. Workout A
Wed. Workout B
Fri. Workout A
Week 2:
Mon. Workout B
Wed. Workout A
Fri: Workout B
etc.
Do this for 2-3 months and then go back to your split routine. No workouts are perfect forever because our body adapts to the new challenge and the workout becomes less effective. To continue seeing results it's best to constantly change your workout routine every few months
18 years of weight training
Here is two links one for healthy diet.
The other for a full body workout.
http://bit.ly/gqq0mj
http://bit.ly/Diet_SolutionProgram
Hope this helped
Glad 2b of service
http://bit.ly/gqq0mj
http://bit.ly/Diet_SolutionProgram
swimming and plyometric routine. Periodization is the key.
-Athletic Training student
Hm....