Free personalized workout plan

Advanced full body training

By Nemanja Matovic

Experience
Advanced (3+ years)
Time
69 minutes/day | 4 days/week
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Barbell, Cable, Dumbbell, EZ Bar, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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. 

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Barbell Hack Squat demonstrationPlay Barbell Hack Squat demonstration
1 - 2 sets, 15 - 20 reps, (rest 90s)
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Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
1 - 2 sets, 10 - 12 reps, (rest 90s)
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Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
2 sets, 8 - 10 reps, (rest 90s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 sets, 10 - 12 reps, (rest 90s)
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Decline Dumbbell Flye demonstrationPlay Decline Dumbbell Flye demonstration
2 - 3 sets, 15 - 20 reps, (rest 60s)
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Dumbbell Lateral Raise
2 - 3 sets, 15 - 20 reps, (rest 60s)
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Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
2 sets, 20 reps, (rest 60s)
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Standing Low Pulley Overhead Tricep Extension demonstrationPlay Standing Low Pulley Overhead Tricep Extension demonstration
2 sets, 20 reps, (rest 60s)
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2 sets, 8 - 10 reps, (rest 90s)
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Standing Barbell Military Press (AKA Overhead Press)
2 sets, 8 - 10 reps, (rest 90s)
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Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
1 set, 8 - 10 reps, (rest 90s)
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Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
2 sets, 8 - 10 reps, (rest 90s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
2 sets, 20 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2 sets, 20 reps, (rest 60s)
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Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
2 - 3 sets, 15 - 20 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1 - 2 sets, 15 - 20 reps, (rest 90s)
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Barbell Straight-Leg Deadlift demonstrationPlay Barbell Straight-Leg Deadlift demonstration
1 - 2 sets, 10 - 12 reps, (rest 90s)
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Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
2 sets, 10 - 12 reps, (rest 90s)
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Bent Over Two-Dumbbell Row
1 - 2 sets, 10 - 12 reps, (rest 90s)
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Incline Cable Flye
2 - 3 sets, 15 - 20 reps, (rest 60s)
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Cable Lateral Raise
2 - 3 sets, 15 - 20 reps, (rest 60s)
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Barbell Hammer Curl demonstrationPlay Barbell Hammer Curl demonstration
2 sets, 20 reps, (rest 60s)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
2 sets, 8 - 10 reps, (rest 90s)
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Seated Dumbbell Shoulder Press
2 sets, 8 - 10 reps, (rest 90s)
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Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
1 set, 8 - 10 reps, (rest 90s)
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EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
2 sets, 8 - 10 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
2 sets, 20 reps, (rest 60s)
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Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
2 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Rope Straight Arm Pull Down demonstrationPlay Rope Straight Arm Pull Down demonstration
2 - 3 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/16/2019, UTC


Last Updated: 9/12/2020, UTC

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