Muscle and Brawn Full Body Workout 1
Muscle and Brawn Full Body Workout 1
This weight lifting routine is a full body workout, and can be performed…
- Alternating Days. This routine can be performed on alternating days. Workout using DAY A, rest the next. Perform DAY B, rest again.
- Weekends Off. With this rotation, you workout on Monday, Wednesday and Friday only. Continue to alternate between workout DAY A and DAY B.
DAY A. The Day A workout is a full body workout, with a focus on bench press, squats, and triceps.
- Squats. 3 sets of 6 reps, using the same weight. When you can perform 6 reps with the same weight, bump your weight up by 10 pounds on your next DAY A workout day.
- Bench Press. 3 sets of 6 reps, using the same weight. When you can perform 6 reps with the same weight, bump your weight up by 5 pounds on your next DAY A workout day.
- Dumbbell Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY A workout day.
- Upright Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY A workout day.
- Seated Overhead Tricep Extensions (w/dumbbell). 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY A workout day.
DAY B. The Day B workout is a full body workout with a focus on deadlifts, shoulders, and biceps..
- Deadlift. 3 sets of 3 reps, using the same weight. When you can perform 3 reps with the same weight, bump your weight up by 10 pounds on your next DAY B workout day.
- Seated Overhead Press. 3 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY B workout day.
- T-Bar (or Barbell) Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY B workout day.
- Dumbbell or Incline Bench Press. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY B workout day.
- Barbell or Dumbbell Curls. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your barbell or dumbbell weight up by 5 pounds on your next DAY B workout day.
Notes.
- Deadlifts. You should not be near failure on any of your deadlift sets Use the same weight until you feel very comfortable with the weight, and bump up 10 pounds. This is not an invitation to get lazy. Keep pushing.
- De-loading. After alternating between DAY A and DAY B workouts 5 times, if you feel over-trained, fatigued, weak, lazy, or your joints are bothering you, take the next week and perform de-loading workouts. A de-loading workout is a lighter workout…use either 30-40% fewer sets, or 30-40% lighter weight.
- Seated Tricep Extensions. If you are unfamiliar with this exercise, watch the video below. I DO NOT recommend performing this exercise without back support. It is best to perform it on an incline bench with the seat all the way up, or in a rack with a back behind your upper back.
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Posted Under: Bodybuilding Articles Full Body Workouts
love this routine, I have made great gains and strength, I have modified it slightly
I do a “light A’ then a “light B”, Heavy A and then a Heavy B then back to the light A
My A day looks like this;
Squats, Bench press, one arm row, machine row, weighted pull ups
My B day looks like this;
Dead lifts, over head press (strict, standing), bent over row, incline bench then weighted dips
my heavy day is as prescribed above, my light days are less weight but more reps, less break in between
ie.. heavy bench is now at 225, my light day is 205, Heavy is 3 sets of 5, light is 3 sets of 8
dead lift is at 365, 3 sets of 3, light day is 3 sets of 5 @ 315
I, am 6 foot, 195 pounds, 45 years old, train hard my friends
what kind of rest periods are you using?
What would be a suitable warmup prior to lifting heavy?
would be ok to swap seated overhead tricep extension with close grip bench press and seated overhead press with standing ohp, thanks for your help
Absolutely.
Hi
Do we switch the routine each week
E.g A B A B A B or just A B A every week?
ABA
BAB
On deloading days is it ok to do just bodyweight exercises?
i am 6’2 290 pounds. will this workout help me shed fat.
Hi Robert,
No, only a solid cutting diet will help you lose fat. A workout can help, but without a good diet exercise won’t do much.
Here’s an article that might help:
http://primallifter.com/which-workout-is-best-for-fat-loss/
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