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Full Body Blast (5-Day) V2.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
52 minutes/day | 5 days/week | 3 weeks
Good for
Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
Barbell, Bench, Bodyweight, Dumbbell, Pull up bar, Suspension (TRX)
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

 The Full Body Blast combines a mixture of resistance training and cardio conditioning in order to bring about optimal changes in body composition, cardio capacity and strength levels. The program itself should run for a minimum of 3 weeks and each session for V2.0 is different to the sessions experienced in V1.0. Now, you are required to complete 2 resistance exercises. 1 bodyweight exercise, 1 resistance combination exercise and 1 TRX core exercise. You are also required to start completing more reps per exercise. The principle for adding an additional exercise and additional reps is in order to gradually overload the body and force it to adapt optimally. Once again , every workout will work the full body as there have been many scientific studies that recommend the use of full body workouts for optimal improvements - rather than a traditional "5 day split". Once again, after the 3 weeks have been completed, assess your progress and decide whether or not you could do with a few extra weeks at this stage before moving on to V3.0. 

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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 20 reps, (rest 60s)
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Dumbbell Step-Up
3 sets, 10 - 20 reps, (rest 60s)
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Jumping Jack demonstrationPlay Jumping Jack demonstration
3 sets, 10 - 20 reps, (rest 60s)
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Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
3 sets, 10 - 20 reps, (rest 60s)
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Suspended Mountain Climber demonstrationPlay Suspended Mountain Climber demonstration
3 sets, 20 reps, (rest 60s)
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Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 20 reps, (rest 60s)
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Push-up demonstrationPlay Push-up demonstration
3 sets, AMAP reps, (rest 60s)
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Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
3 sets, 20 reps, (rest 60s)
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Dumbbell Bent Over Row to Tricep Kickback
3 sets, 10 - 20 reps, (rest 60s)
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Suspension Pike Crunch
3 sets, 10 - 20 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 20 reps, (rest 60s)
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Goblet Side Lunge demonstrationPlay Goblet Side Lunge demonstration
3 sets, 10 - 20 reps, (rest 60s)
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Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 20 reps, (rest 60s)
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Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3 sets, 10 - 20 reps, (rest 60s)
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Suspended Crunch demonstrationPlay Suspended Crunch demonstration
3 sets, 10 - 20 reps, (rest 60s)
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Dumbbell Goblet Back Step Lunge demonstrationPlay Dumbbell Goblet Back Step Lunge demonstration
3 sets, 20 reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, AMAP reps, (rest 60s)
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Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 20 reps, (rest 60s)
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Dumbbell Straight Leg Deadlift to Bent Over Row demonstrationPlay Dumbbell Straight Leg Deadlift to Bent Over Row demonstration
3 sets, 10 - 20 reps, (rest 60s)
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Suspended Hamstring Runner
3 sets, 10 - 20 reps, (rest 60s)
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Seated Dumbbell Shoulder Press
3 sets, 20 reps, (rest 60s)
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Dumbbell Glute Bridge demonstrationPlay Dumbbell Glute Bridge demonstration
3 sets, 10 - 20 reps, (rest 60s)
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High Knee Run demonstrationPlay High Knee Run demonstration
3 sets, 20 reps, (rest 60s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 10 - 20 reps, (rest 60s)
Dumbbell Pullover to Chest Fly
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Suspended Crunch demonstrationPlay Suspended Crunch demonstration
3 sets, 10 - 20 reps, (rest 60s)
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Date Created: 5/28/2019, UTC


Last Updated: 4/18/2021, UTC

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