Free personalized workout plan

Full Body Blast (5-Day) V3.0

By Chris Stone

Experience

Advanced (3+ years)

Days per week

5 days

Time

54 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
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 progra

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Equipment

Bench, Bodyweight, Box, Dumbbell, Pull up bar, Suspension (TRX)

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

54 minutes

Genders

Female, Male

Days per week

5 days

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
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 progra

Show More

Equipment

Bench, Bodyweight, Box, Dumbbell, Pull up bar, Suspension (TRX)

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. Dumbbell Goblet Back Step Lunge
Dumbbell Goblet Back Step Lunge
4 sets10, 12, 14, 20 reps60s
-Dumbbell Goblet Paused Back Step Lunge
2. Pull-up4 setsAMAP reps60s
3. Bicycle Crunch3 sets30 reps60s
4. Dumbbell Straight Leg Deadlift to Bent Over Row
Dumbbell Straight Leg Deadlift to Bent Over Row
3 sets20 reps60s
5. Suspended Hamstring Runner
Suspended Hamstring Runner
3 sets20 reps60s

ExerciseSetsRepsRestNotes
1. Alternate Seated Dumbbell Press4 sets10, 12, 14, 20 reps60s
2. Dumbbell Glute Bridge
Dumbbell Glute Bridge
4 sets10, 12, 14, 20 reps60s
3. High Knee Run
High Knee Run
3 sets30 reps45s
4. Bent-Arm Dumbbell Pullover3 sets20 reps60s
Dumbbell Pullover to Chest Fly
5. Suspended Crunch3 sets20 reps60s

Date Created: 5/28/19, 12:24 PM


Last Updated: 9/12/20, 9:39 PM

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