Free personalized workout plan

ULTIMATE FULL BODY WORKOUT

By Obi Vincent

Experience
Beginner (1-2 years)
Time
80 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength, Powerbuilding
Equipment
2 x Dumbbell, Barbell, Bodyweight, Incline Bench, Loop Bands, Pull up bar, Squat Rack, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
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
Narrow Stance Barbell Squat demonstrationPlay Narrow Stance Barbell Squat demonstration
3 sets, 12 reps, (rest 60s)
Elevate your feet with a small weight plate 2-3sec Eccentric Tempo
Show Alternative Exercises
Split Stance Dumbbell Romanian Deadlift
3 sets, 10 reps, (rest 60s)
Each Leg 2sec Eccentric Tempo
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Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
3 sets, 10 reps, (rest 60s)
2sec Eccentric Tempo 10 Reps Each Leg
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Circuit
Barbell Romanian Deadlift with Deficit demonstrationPlay Barbell Romanian Deadlift with Deficit 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: 2/0/1/0
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Dumbbell Z Press demonstrationPlay Dumbbell Z Press demonstration
3 sets, 10 reps, (rest 60s)
Tempo: 2/0/1/0
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 10 reps, (rest 60s)
Tempo: 2/0/1/0
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Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2 sets, 10 reps, (rest 60s)
Dropset: 10 more reps with lighter weight
Tempo: 2/0/1/0
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Incline Inner Biceps Curl
2 sets, 10 reps, (rest 60s)
Dropset: 10 more reps with lighter weight
Tempo: 1/0/2/0
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Circuit
Incline Dumbbell Skull Crusher to Press demonstrationPlay Incline Dumbbell Skull Crusher to Press demonstration
2 sets, 10 - 12 reps, (rest 60s)
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Plank Tricep Extension
2 sets, 10 reps, (rest 60s)
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Dumbbell Incline Row demonstrationPlay Dumbbell Incline Row demonstration
2 sets, 10 reps, (rest 60s)
Dropset: 10 reps with lighter weight
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Circuit
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
2 sets, 10 reps, (rest 60s)
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Banded Wood Chop
2 sets, 10 reps, (rest 60s)
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Sit Up demonstrationPlay Sit Up demonstration
5C. Sit Up
2 sets, 10 reps, (rest 60s)
*you can do it with your legs straight
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Superman Plank
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 3/12/2021, EST


Last Updated: 3/13/2021, EST

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