Sample Full Body Workouts

I do not recommend that you do more then 10 reps for each of these exercises so use appropriate weights.
Do not forget to stretch and warm up before this hardcore workout.
I have also added a “Full Throttle” workout option for those who can go the extra mile.

Full Body Workout 1

Barbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups: Body weight pull up for 3 Sets
Standing Military Shoulder Press: 8-10 Reps for 3 Sets. Use Barbell or Dumbbell
Barbell Squat: 8-10 Reps for 3 Sets
Seated Calf Raise: 15 Reps for 3 Sets

Full Throttle –
Bicep Curls: 8-10 Reps for 3 Sets
Tricep Bench Dips: Perform as many dips as you can for 3 sets.
Back Extensions: One Set of 15*
Swiss/Stability Ball Ab Crunches: 20-25

Rest and Recover for at least 48 hours.

Full Body Workout 2

Dips: Perform as many reps as possible for 3 sets
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets

Full Throttle –
Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
Back Extensions: One Set of 15*
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets

Rest and Recover for at least 48 hours.

Full Body Workout 3

Dumbbell Chest Press: 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows: 8-10 Reps for 3 Sets
Upright Rows: 8-10 Reps for 3 Sets. Use bar or dumbbell.
Lying Leg Press: 8-10 Reps for 3 Sets
Seated Calf Press:15 Reps for 3 Sets

Full Throttle –
Reverse Bicep Curls (Palms down): 8-10 Reps for 3 Sets
Lying Tricep Dumbbell Extensions: 8-10 Reps for 3 Sets
Back Extensions: One set of 15 *
V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.

Top Gear

• Many people discover that their body weight is not heavy enough for several of the ‘body weight’ type of exercises and as a result, feel very little resistance.
• By holding the weights with your feet when doing dips or having a friend apply pressure to your legs will add the needed resistance.
• When doing back extensions, hold a plate across your chest for resistance.
• When doing ab workouts, holding a moderately heavy plate will increase resistance.
• When doing hanging leg raises or V crunches, put a light dumbbell between your feet.
• *Be sure to avoid machines that strap you in. Instead, us the padded stand that normally sits near the free weight area at most gyms.

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