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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 exercise under each highlighted muscle group for Day 1.  Click the second exercise under each muscle group for Day 2's workout 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.

1, 2 or 3 Sets Per Exercise
Repititions of 12 - 10 - 8
Log Your Workouts
Slight Increases In Weights
Full Range of Motion
Short Rest Between Sets
Good Form and Good Rhythm

PECTORALIS  (CHEST)

Flat Bench Dumbbell Press

Decline Dumbbell Press

Incline Dumbbell Press

Pullovers

Flat Bench Dumbbell Fly

BICEP  (ARMS)

Preacher Curl

Alternate Dumbbell Curl

Barbell Curl

Concentration Curl

Reverse Curl

DELTOID  (SHOULDERS)

Alternate Dumbbell Press

Bent Over Lateral Raise

Low Pulley Raise

Lateral Raise (Front & Side)

Upright Row

LATISSIMUS DORSI  (BACK)

One Arm Dumbbell Row

Lat Pull Down (Front)

Back Lat Pull Down (Behind)

Chin-Up/Pull-Up

Seated Row

TRICEP  (ARMS)

Tricep Pushdown

Dumbbell Kickbacks

Overhead Barbell Extension (Laying)

Dumbbell Tricep Extension (Laying)

One Arm Dumbbell Extension (Standing)

QUADRICEPS  (LEG)

Squat

Inclined Leg Press

Single Leg Split Squat

Leg Extensions

Box Step Up

UPPER TRAPEZIUS  (BACK/NECK)

HAMSTRINGS  (LEG)

Dumbbell Shrugs

Single Cable Shrugs

Barbell Shrugs

Lunge

Lying Leg Curl

Cable Bent-Over Leg Curl

Straight Leg Deadlift

GASTROCNEMIUS  (CALVES)

Standing Calf Raise

Reverse Calf Raise

Seated Calf Raise

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