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Full Body Workout Plan

Day 1:

 

Barbell or Dumbbell Flat Bench: 2 sets of 8-12

Cable Flys: 2 sets of 12

Barbell Squat or Hack Squat: 2 sets of 8-12

Leg Extensions: 3 sets of 15

Barbell Row: 2 sets of 8-12

Wide Grip Pullups or Wide Grip Lat Pull Downs: 2 sets of 8-12

Barbell or EZ bar curls: 2 sets of 10

Preacher Curls: 2 sets of 12-15

Cable Crunches: 3 sets of 12-15

 

Day 2:

 

Rest Day

 

Day 3:

 

Dumbbell Shoulder Press: 2 sets of 8-12

Dumbbell Lateral Raises: 2 sets of 12

DB or Barbell Lunges: 2 sets of 12 each leg

Seated Hamstring Curls: 2 sets of 12

Dumbbell Row: 2 sets of 8

Seated Cable Row or Hammerstrength Machine: 2 sets of 10-12

Straight bar tricep pushdowns: 3 sets of 12

Dip Machine: 2 Sets of 12

Leg Raises: 3 sets of 15

 

Day 4:

 

Rest Day

 

Day 5:

 

Incline Barbell Bench: 2 sets of 8-12

Cable Flys: 2 sets of 12

Hack Squat: 2 sets of 8-12

Narrow Leg Press: 2 sets of 12

Tbar Row: 2 sets of 8

Rope Face Pulls: 2 sets of 12

Barbell Curls: 2 sets of 10

Hammer Curls: 2 sets of 10

Cable Crunches: 3 sets of 10-12

 

Day 6:

 

Rest

 

Day 7:

 

Dumbbell Shoulder Press: 2 sets of 8

Lateral Raises: 2 sets of 12-15

Rear Delt Flys: 2 sets of 12-15

Romanian Deadlifts: 2 sets of 8-12

Lying Hamstring Curls: 2 sets of 12

Dumbbell Row: 2 sets of 10

Wide Grip Pull ups: 2 sets of 10-12

Tricep Rope Extension: 2 sets of 12

DB overhead tricep extension: 2 sets of 12

Leg Raises: 3 sets of 15

 

 

 

 

*Last set of each exercise should be taken to failure.

*Each time you perform an exercise you want to beat the reps you achieved the prior time.

*Once reps go over 4 of the target range on the last set try moving up in weight.

 

 

 

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