Free personalized workout plan

FULL BODY WORKOUT

By Obi Vincent

Experience
Beginner (1-2 years)
Time
93 minutes/day | 1 day/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Increase Stamina, Men's Increase Stamina
Equipment
Bands, Barbell, Bench, Bodyweight, Dumbbell, Pull up bar
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!

Show More

Media

Week 1


The last Superset is Optional

ExerciseSetsRepsRest
Circuit1A. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat

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
310
8
10
90s
1B. Dumbbell Split Squat
Dumbbell Split Squat demonstrationPlay Dumbbell Split Squat demonstration

Tempo: 2/0/1/0
31090s
Circuit2A. Romanian Deadlift
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration

Tempo: 3/0/1/0
31060s
2B. Pull-up
Pull-up demonstrationPlay Pull-up demonstration

Tempo: 1/0/2/0
3AMAP60s
Circuit3A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration

3rd set: after 8 reps go to failure Tempo: 1st Set: 2secs, 2nd Set: 3secs
310
8
8
60s
3B. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration

3rd set: after 8 reps go to failure Tempo: 1st Set: 2secs, 2nd Set: 3secs
310
8
8
60s
3C. Banded Pushup
Banded Pushup demonstrationPlay Banded Pushup demonstration

3rd set: after 8 reps go to failure Tempo: 1st Set: 2secs, 2nd Set: 3secs
3AMAP60s
Circuit4A. Incline Dumbbell Press
Incline Dumbbell Press

Tempo: 1/0/3/0
312
10
8
60s
4B. Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration

Tempo: 1/0/3/0
31260s
4C. Dumbbell Incline Row
Dumbbell Incline Row demonstrationPlay Dumbbell Incline Row demonstration

Tempo: 1/0/2/1
31260s
Circuit5A. Barbell Ground to Overhead
Barbell Ground to Overhead

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
8600s
5B. Hanging Leg Raise
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration

10 Reps Substitution: Butterfly Sit-ups
8600s

Date Created: 3/9/2021, UTC


Last Updated: 3/9/2021, UTC

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.