4 day 30 min Bodyweight 2 x Dumbbell Smith Machine Full Body Workout

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Experience Advanced (3+ years)
Time 34 minutes/day | 4 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


Day 1 - Full Body

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Underhand Inverted Row demonstrationPlay Underhand Inverted Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Upper

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Dumbbell Straight-Leg Deadlift demonstrationPlay Dumbbell Straight-Leg Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Push-up demonstrationPlay Push-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 5 - Full Body

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Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Lateral burpee demonstrationPlay Lateral burpee demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bicep Curl Pronated Grip demonstrationPlay Dumbbell Bicep Curl Pronated Grip demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Neutral Grip Alternating Dumbbell Row demonstrationPlay Neutral Grip Alternating Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 7 - Full Body

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Renegade Rows From Bear Crawl Position
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Floor Rows
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Single-Leg Romanian Deadlift with Dumbbells
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dive Bomber Push-Up demonstrationPlay Dive Bomber Push-Up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Date Created: 10/19/2021, UTC


Last Updated: 10/19/2021, UTC

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