Free personalized workout plan

FULL BODY WORKOUT YOU SHOULD BE DOING

By Obi Vincent

Experience
Beginner (1-2 years)
Time
87 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
1 x Dumbbell, 2 x Dumbbell, 2 x Kettlebell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Incline Bench, Pull up bar, Rowing Machine, Single Grip Handle Strap, Squat Rack, Straight Bar Attachment, Tricep Rope Attachment
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

This is an intense Full body routine FOR BOTH MEN AND WOMEN and any fitness Level to incorporate into your Routine especially if you have little time during the week but still want to train every body part!

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Media



Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 12 reps, (rest 60s)
Substitution: Dumbbell Squat
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Double Kettlebell Reverse Lunge demonstrationPlay Double Kettlebell Reverse Lunge demonstration
3 sets, 12 reps, (rest 60s)
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Alternate Standing Arnold Press demonstrationPlay Alternate Standing Arnold Press demonstration
3 sets, 12 reps, (rest 60s)
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Circuit
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
3 sets, 12 reps, (rest 60s)
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Incline Inner Biceps Curl
3 sets, 12 reps, (rest 60s)
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Dips demonstrationPlay Dips demonstration
2C. Dips
3 sets, 12 reps, (rest 60s)
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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 12 reps, (rest 60s)
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 12 reps, (rest 60s)
Dropset: 12 reps to 10 reps
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Circuit
Pull-up demonstrationPlay Pull-up demonstration
2 sets, AMAP reps, (rest 45s)
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Plank Tricep Extension
2 sets, 12 reps, (rest 45s)
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Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3 sets, 10 reps, (rest 60s)
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Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
3 Drop sets of 10 reps
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Face Pull demonstrationPlay Face Pull demonstration
1 set, 10 reps, (rest 60s)
3 Drop sets of 10 reps
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Circuit
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
7 min, 240 meters, (rest 0s)
AMRAP Finisher
Time between exercises: 500s
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Renegade Row demonstrationPlay Renegade Row demonstration
7 min, 5 reps, (rest 0s)
AMRAP Finisher
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Burpee demonstrationPlay Burpee demonstration
7C. Burpee
7 min, 5 reps, (rest 0s)
AMRAP Finisher After 1 rep immediately go to the next exercise
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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
7 min, 5 reps, (rest 0s)
AMRAP Finisher After 1 rep immediately go to the next exercise
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Push-up demonstrationPlay Push-up demonstration
7 min, 5 reps, (rest 0s)
AMRAP Finisher After 1 rep immediately go back to burpee and stop proceed to the next exercise after 5reps
Show Alternative Exercises

Date Created: 3/19/2021, EDT


Last Updated: 6/3/2021, EDT

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