Full

Body Sample Routine

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Full Body 1: Full Body 2: Full Body 3:
Squats 3 x 12 Squats 3 x 8 Squats 4 x 15

D/B* Bulgarian 3 x 10 each Bulgarian Split 3 x 12 each

Deadlift 3 x 8
Split Squat leg Squats leg

D/B* Bench D/B* Lunges 3 x 12 each

Lat Pull-Down 3 x 12 3 x 8
Press backwards leg

Seated Cable-
3 x 10+10 D/B* Flys 3 x 8 Calf press 3 x 12
Rows D/S*
B/B* Bent-Over Incline Bench
Bench Press 3 x 12 3 x 8 3 x 12
Row Press

Incline D/B* D/B* Bench

3 x 12 Lat Pull-Down 3 x 8 3 x 12
Press Press

B/B* Military D/B* Shoulder Seated Cable

3 x 12 4 x 8 4 x 12
press Press Rows
Lat Pull-Down
D/B* Side Raises 3 x 12 Weighted Dips 3 x 8 3 x 8+8
D/S*
Tricep Cable
3 x 10+10 Crunches 3 x 20 Face Pulls 3 x 12
Pushdown D/S*

3 x 10 each
D/B* Bicep Curls Plate Twist 3 x 30 Military Press 3 x 12
arm

Cardio Cardio Cardio

15 minutes of HIIT training on 15 minutes of HIIT training 15 minutes of HIIT training
the elyptical machine or on the elyptical machine or on the elyptical machine or
stairmaster(30 seconds 100% stairmaster(30 seconds 100% stairmaster(30 seconds
and 30 seconds 10%) and 30 seconds 10%) 100% and 30 seconds 10%)

D/B = Dumbbell B/B = Barbell D/S* = Dropset