Advanced full body training

By Nemanja Matovic

	Advanced (3+ years)
	58 minutes/day \| 4 days/week
	Build Muscle, Bodybuilding, Fat Loss, Tone Body, Gain Strength
	Barbell, Squat Rack, Pull up bar, 2 x Dumbbell, Decline Bench, Preacher Curl Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Flat Bench, Leg Extension Machine, Lying Leg Curl Machine, Lat Pulldown Bar, 45 Degree Leg Press Machine, Lat Pulldown Cable Machine, Incline Bench, Single D-Handle Attachment, Single Grip Handle Strap, Hammer Bar, Other, EZ Bar, Seated Leg Curl Machine, Rope Cable Machine, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

Full body training that will give you serious gains. Doing a full body training is not always just because you don't have enough time to train. Variations like this can be really challenging and new type of training always bring new gains. Continue doing this for a month, stay in prescribed rep range and add weight every new workout.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Day 4

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Hack Squat	1-2 sets	15-20 reps	90s
2.Barbell Good-morning	1-2 sets	10-12 reps	90s
3.Wide-Grip Pullup	2 sets	8-10 reps	90s
4.Bent Over Barbell Row	2 sets	10-12 reps	90s
5.Decline Dumbbell Flye	2-3 sets	15-20 reps	60s
6.Dumbbell Lateral Raise	2-3 sets	15-20 reps	60s
7.Barbell Preacher Curl	2 sets	20 reps	60s
8.Standing Low Pulley Overhead Tricep Extension	2 sets	20 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	2 sets	8-10 reps	90s
2.Standing Barbell Military Press (AKA Overhead Press)	2 sets	8-10 reps	90s
3.Barbell Close-Grip Bench Press	1 set	8-10 reps	90s
4.Cable Biceps Curl	2 sets	8-10 reps	90s
5.Leg Extensions	2 sets	20 reps	60s
6.Lying Leg Curls	2 sets	20 reps	60s
7.Straight-Arm Lat Pulldown	2-3 sets	15-20 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	1-2 sets	15-20 reps	90s
2.Barbell Straight-Leg Deadlift	1-2 sets	10-12 reps	90s
3.Close-Grip Front Lat Pulldown	2 sets	10-12 reps	90s
4.Bent Over Two-Dumbbell Row	1-2 sets	10-12 reps	90s
5.Incline Cable Flye	2-3 sets	15-20 reps	60s
6.Cable Lateral Raise	2-3 sets	15-20 reps	60s
7.Barbell Hammer Curl	2 sets	20 reps	60s
8.Lying Close-Grip Barbell Triceps Extension Behind The Head	2 sets	20 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press	2 sets	8-10 reps	90s
2.Seated Dumbbell Shoulder Press	2 sets	8-10 reps	90s
3.Weighted Chest Dip	1 set	8-10 reps	90s
4.EZ-Bar Curl	2 sets	8-10 reps	60s
5.Leg Extensions	2 sets	20 reps	60s
6.Seated Leg Curl	2 sets	20 reps	60s
7.Rope Straight Arm Pull Down	2-3 sets	15-20 reps	60s

Date Created: 1/16/2019, UTC

Last Updated: 9/12/2020, UTC

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