3 day 1 hour Full Body Workout

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 64 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

A full-body workout consists of a training session that hits every major muscle group in the body such as the back, chest, shoulders, legs, arms and abs. However, unlike training splits in which you do multiple exercises for one muscle group, you’re doing fewer movements for each one and hitting them in a balanced approach. 

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
4 sets8 reps60s
2.Dumbbell Deadlift
4 sets8 reps60s
3.Barbell Bench Press
4 sets8 reps60s
4.Barbell Pendlay Row
4 sets8 reps60s
5.Pull-up
4 sets8 reps60s
6.Standing Barbell Military Press (AKA Overhead Press)
4 sets8 reps60s
7.Push-up
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Banded One-Arm Chest Press

See Exercise Notes

4 sets8 reps60s
2.Band Pressdown

See Exercise Notes

4 sets8 reps60s
3.Rear Delt Raise
4 sets8 reps60s
4.Bent Over Barbell Row
4 sets8 reps60s
5.Banded Front Squat
4 sets8 reps60s
6.Lateral burpee
4 sets8 reps60s
7.Crunches
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Banded Pushup
4 sets5 reps60s
2.Lateral burpee
4 sets8 reps60s
3.Dumbbell Bicep Curl Pronated Grip
4 sets8 reps60s
4.Straight Arm Pulldown with Resistance Band
4 sets8 reps60s
5.Barbell Romanian Deadlift
4 sets8 reps60s
6.Chin-up
4 sets8 reps60s
7.Plank Leg Raise
4 sets8 reps60s

Date Created: 10/21/2021, UTC


Last Updated: 10/21/2021, UTC





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