Free personalized workout plan

FULL BODY WORKOUT

By Obi Vincent

Experience
Beginner (1-2 years)
Time
93 minutes/day
Good for
Bodybuilding, Build Muscle, Increase Stamina
Equipment
Bands, Barbell, Bench, Bodyweight, Dumbbell, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This is a Great Bodyweight only workout for ANY fitness level, beginners or Advanced for both men and Women can be done at home or outdoors!! Don't let the current situation change your fitness!

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Media


The last Superset is Optional

Circuit
Crossed-Arm Barbell Front Squat
3 sets, 10, 8, 10 reps, (rest 90s)
Tempo: 1st set: 2secs, 2nd Set: 3secs, 3rd Set: 3secs Dropset means perform 10 reps scale the weight down and perform another 10, rest after that. *SCALE DOWN the sets if its too much for you and you are short on time, that's absolutely fine!
Tempo: 2/0/1/0
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Dumbbell Split Squat demonstrationPlay Dumbbell Split Squat demonstration
3 sets, 10 reps, (rest 90s)
Tempo: 2/0/1/0
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Circuit
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 10 reps, (rest 60s)
Tempo: 3/0/1/0
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, AMAP reps, (rest 60s)
Tempo: 1/0/2/0
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Circuit
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3 sets, 10, 8, 8 reps, (rest 60s)
3rd set: after 8 reps go to failure Tempo: 1st Set: 2secs, 2nd Set: 3secs
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 10, 8, 8 reps, (rest 60s)
3rd set: after 8 reps go to failure Tempo: 1st Set: 2secs, 2nd Set: 3secs
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Banded Pushup demonstrationPlay Banded Pushup demonstration
3 sets, AMAP reps, (rest 60s)
3rd set: after 8 reps go to failure Tempo: 1st Set: 2secs, 2nd Set: 3secs
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Circuit
Incline Dumbbell Press
3 sets, 12, 10, 8 reps, (rest 60s)
Tempo: 1/0/3/0
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Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
3 sets, 12 reps, (rest 60s)
Tempo: 1/0/3/0
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Dumbbell Incline Row demonstrationPlay Dumbbell Incline Row demonstration
3 sets, 12 reps, (rest 60s)
Tempo: 1/0/2/1
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Circuit
Barbell Ground to Overhead
8 sets, 60s, (rest 0s)
EMOM workouts are an acronym for every minute on the minute. A form of interval training, the goal with this workout is to complete a certain number of reps of a particular exercise within 60 seconds, and to use whatever time is left in that minute to rest. 12 Reps
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
8 sets, 60s, (rest 0s)
10 Reps Substitution: Butterfly Sit-ups
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Date Created: 3/9/2021, UTC


Last Updated: 3/9/2021, UTC

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