H J H

WEIGHT TRAINING

FULL BODY WORKOUT

There are thousands of weight training programs and philosophies out there. The best workout is one you won't quit after a few weeks. This Full Body Workout is designed to be simple to understand, get you a little work in from head to toe, and improve your overall body strength and mobility a bit.

Click on and perform the FIRST listed exercise under EACH RED highlighted muscle group on Day 1. Click the SECOND listed exercise under EACH RED muscle group on Day 2 and so on. There are 5 days worth of exercises. If a muscle group does not have five exercises listed you get to choose which one you want to repeat. Seven bits of advice are listed below:

1, 2 or 3 Sets Per Exercise

Repititions of 8 - 12

Log Your Workouts

Slight Increases In Weights

Full Range of Motion

Short Rest Between Sets

Good Form and Good Rhythm

PECTORALIS (CHEST)

1. Flat Bench Dumbbell Press

2. Decline Dumbbell Press

3. Incline Dumbbell Press

4. Pullovers

5. Flat Bench Dumbbell Fly

BICEP (ARMS)

1. Preacher Curl

2. Alternate Dumbbell Curl

3. Barbell Curl

4. Concentration Curl

5. Reverse Curl

LATISSIMUS DORSI (BACK)

1. One Arm Dumbbell Row

2. Lat Pull Down (Front)

3. Back Lat Pull Down (Behind)

4. Chin-Up/Pull-Up

5. Seated Row

TRICEP (ARMS)

1. Tricep Pushdown

2. Dumbbell Kickbacks

3. Overhead Barbell Extension (Laying)

4. Dumbbell Tricep Extension (Laying)

5. One Arm Dumbbell Extension (Standing)

DELTOID (SHOULDERS)

1. Alternate Dumbbell Press

2. Bent Over Lateral Raise

3. Low Pulley Raise

4. Lateral Raise (Front & Side)

5. Upright Row

QUADRICEPS (LEG)

1. Squat

2. Inclined Leg Press

3. Single Leg Split Squat

4. Leg Extensions

5. Box Step Up

UPPER TRAPEZIUS (BACK/NECK)

HAMSTRINGS (LEG)

1. Dumbbell Shrugs

2. Single Cable Shrugs

3. Barbell Shrugs

1. Lunge

2. Lying Leg Curl

3. Cable Bent-Over Leg Curl

4. Straight Leg Deadlift

GASTROCNEMIUS (CALVES)

1. Standing Calf Raise

2. Reverse Calf Raise

3. Seated Calf Raise

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H J H

WEIGHT TRAINING

FULL BODY WORKOUT

There are thousands of weight training programs and philosophies out there. The best workout is one you won't quit after a few weeks. This Full Body Workout is designed to be simple to understand, get you a little work in from head to toe, and improve your overall body strength and mobility a bit.

GASTROCNEMIUS (CALVES)

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