Full Body Workout

Here is a treat for you all today.  I am posting a full body workout.  This is my go-to workout.  This is for anyone looking to start strength training and not sure where to start.  It is also for people that have been involved in a strength training program but looking for variety and a way to change up the routine.

This is a 5-6 days a week workout plan.  It includes 2 leg workouts because my legs are my weak area.  I do not do much cardio, however if I do cardio it is only 2-3 days a week for about 30 minutes.  These workouts should take no more than 1 hour.  Moving quickly through the exercises and the sets will keep heart rate up and increase intensity and it will burn extra calories.  These workouts should increase breathing and cause you to break a sweat.  Lift a weight that is heavy and difficult but light enough to complete all reps for all sets.  As you near the end of reps during a set the muscle you are working should feel a burn!

MONDAY – Shoulders/Abs

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

 Set 1:

Shoulder press

Delt fly

Arnold Press

Lying leg lifts (25)

Set 2:

Front raise

Side raise

Delt pull

Reverse crunch (25)

Set 3:

Shoulder shrugs

Shoulder fly

Planks (45 seconds)

Tuesday – Back/Biceps

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

Set 1:

Deadlift

High row

Seated row

Set 2:

Wide Grip Pulldown

Close Grip Pulldown

T-bar

Set 3:

Bicep Curl

Preacher Curl

Rope Curl

Wednesday – Chest/Triceps

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

Set 1:

Lying Bench Press

Incline Bench Press

Sit ups (25)

Set 2:

Seated Chest press

Cable fly

Tricep Pushdown

Set 3:

Tricep Kickbacks

Dips

Plank (45 seconds)

Thursday – Rest day or cardio day – take a spin class/Group X class/Yoga

Friday- Quads/Abs

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

Set 1:

Front squat

Squats

Set 2:

Step ups

Lunge

Set 3:

Leg Press

Leg ext

Split Squat

Calf raises

Set 4 – Abs:

Leg lifts (25)

Reverse crunch (25)

Plank (45 seconds)

Saturday – Upper Body

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

 Set 1:

Bicep curls

Shoulder press

Chest press

Sit ups (25)

Set 2:

Tricep ext

Back row

Lateral raise

Reverse crunch (25)

Set 3:

Chest fly

Wide grip pull down

Preacher curls

Leg lifts (25)

 Sunday – rest day/cardio/1 more leg day (if you have it in you)!

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

Set 1:

squats

Hack squat

Set 2:

Deadlift

Hamstring curl

Set 3: 

Lunges

Calf raises

Set 4:

Bridge

Donkey kicks

 Pistol squats

Sit ups (25)

 

*Note: Stephanie is not a personal trainer.  This workout is based on Stephanie’s experience working out and consists of Stephanie’s favorite exercises.  

 

 

 

 

 

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