Great whole body 3 days per wk workout

[llulko]

Great whole body 3 days per wk workout


The Workout
This workout is meant to be done quickly and to keep the heart rate up. The rest periods are short and you work back and forth between two exercises at a time to maximize the amount of work you can do in the shortest period of time possible. If you follow this workout to the dot you will be amazed at how quickly your body responds and how quickly you start looking and feeling better.
Here we go.

Monday

A-1) Lunges
Reps 10-15
Sets 3
Rest 45 sec


A-2) Step-ups onto a flat bench holding dumbbells at your sides
Reps 8-12
Sets 3
Rest 45 sec

B-1) Bent over dumbbell rows
Reps 10-12
Sets 3
Rest 45 sec

B-2) Decline dumbbell press
Reps 10-12
Sets 3
Rest 45 sec

C-1) Dips (hold weight between your legs if necessary)
Reps 10-12
Sets 3
Rest 45 sec

C-2) Preacher Curls with the Ez-Curl bar
Reps 8-10
Sets 3
Rest 30 sec

D-1) Dumbbell Shrugs
Reps 10-12
Sets 3
Rest 30 sec

D-2) Hang on a pull-up bar until you cannot hold anymore
Sets 3
Rest 30 sec

Wednesday

A-1) Leg Press
Reps 10-12
Sets 3
Rest 60 sec

A-2) Lying Leg Curls
Reps 12-15
Sets 3
Rest 60 sec

B-1) Dumbbell flies on a slightly inclined bench
Reps 10-12
Sets 3
Rest 45 sec

B-2) Lateral Pull-Down
Reps 8-12
Sets 3
Rest 60 sec

C-1) Dumbbell shoulder presses while standing
Reps 8-12
Sets 3
Rest 45 sec

C-2 Standing calf raises
Reps 12-15
Sets 3
Rest 45 sec

D-1) Hanging leg raises (for abdominals)
Reps 8-15
Sets 3
Rest 45 sec

D-2) Twisting leg raises (same as regular leg raises, only twist your torso on side and crunch up sideways, alternating each time)
Reps 8-15
Sets 3
Rest 45 sec


Friday

A-1) Stiff-legged deadlift (despite the name keep your legs slightly bent)
Reps 8-10
Sets 3
Rest 90 sec

A-2) Parallel grip pull-ups
Reps 10-12
Sets 3
Rest 90 sec

B-1) Front squat
Reps 15-20
Sets 3
Rest 90 sec

B-2 High incline dumbbell press (keep the bench at about a 70 degree angle)
Reps 8-12
Sets 3
Rest 60 sec

C-1 Standing dumbbell curls
Reps 8-12
Sets 3
Rest 45 sec

C-2) Lying dumbbell triceps extension
Reps 8-12
Sets 3
Rest 45 sec

D-1) Swiss ball crunches
Reps 20
Sets 3
Rest 30 sec

D-2) Lying leg raises (if this is too easy, try it on the Swiss ball!!)
Reps 20
Sets 3
Rest 30 sec

 

[trex74]

I'm not sure that's enough rest time for me, I want to be at maximum capability for each set.
I haven't done whole body workouts before...anybody else have experience/success with that?

 

[superqt4u2nv]

I'm not sure that's enough rest time for me, I want to be at maximum capability for each set.
I haven't done whole body workouts before...anybody else have experience/success with that?

Full body is good for beginners or in short spans to shake things up a bit. The only time I do it is last week of contest prep. Going with that little rest is good to make it a cardio vascular workout as well but yes it won’t do anything for strength gains in my experience.

 

[bk_in_houston]

Super, the workout rocks! I just copied it and will start it asap.