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Full Body Blast (5-Day) V3.0

By Chris Stone

Experience
Advanced (3+ years)
Time
54 minutes/day | 5 days/week | 1 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Equipment
Bench, Bodyweight, Box, Dumbbell, Pull up bar, Suspension (TRX)
Statistics
Average Carido 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 requires you to complete 2 resistance exercises. 1 bodyweight exercise, 1 resistance combination exercise and 1 TRX core exercise. However, it differs from V2.0 in that we now use something known as pyramid sets for your first 2 resistance exercise in order to change the training stimulus that the body is accustomed to and also demanding additional reps per exercise. As with the previous two programs, 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". On completion of this program, assess your progress and judge whether it may be an idea to continue this program for another few weeks. 

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Dumbbell Step-Up
4 sets, 10, 12, 14, 20 reps, (rest 60s)
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4 sets, 10, 12, 14, 20 reps, (rest 60s)
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Dumbbell Bent Over Row to Tricep Kickback
3 sets, 20 reps, (rest 60s)
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Suspension Pike Crunch
3 sets, 20 reps, (rest 60s)
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4 sets, 10, 12, 14, 20 reps, (rest 60s)
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4 sets, 10, 12, 14, 20 reps, (rest 60s)
-Dumbbell Goblet Paused Back Step Lunge
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3 sets, 30 reps, (rest 60s)
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Suspended Hamstring Runner
3 sets, 20 reps, (rest 60s)
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4 sets, 10, 12, 14, 20 reps, (rest 60s)
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3 sets, 30 reps, (rest 45s)
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3 sets, 20 reps, (rest 60s)
Dumbbell Pullover to Chest Fly
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Date Created: 5/28/2019, UTC


Last Updated: 4/18/2021, UTC

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