Full Body
03/05/2017This is a full body workout with a frequency of up to 3 times per week. Example if you were to train on Monday, you then wouldn't train again until Wednesday and then Friday with 2 days rest. 1 on 1 off, 1 on 2 off. Objective of the program is to build muscular endurance and to develop correct motor patterns.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Bulgarian Squat |
3 | 10-12 | A1. Bulgarian Split Squat |
|
Lying Leg Curl (Hamstrings) |
3 | 6-8 | A2. Lyingv Leg Curl |
|
Pause Rack Deadlift 3210 tempo |
3 | 10-12 | B1. 1/2 Rack Deadlift |
|
Fitball Rollouts (Wheelbarrow) |
3 | 8-10 | B2. Fitball Rollouts |
|
Dumbbell Chest Press |
3 | 10-12 | C1. Flat Dumbbell Chest Press |
|
Chin Up Variations |
3 | 8-10 | C2. Assisted Chin up |
|
Dumbbell Incline Press |
3 | 10-12 | D1. 45 Degree Incline Dumbbell Press |
|
Close-Grip Seated Row |
3 | 8-10 | D2. Close Grip Seated Row |
|
Low Cable Pull-In |
3 | 10-12 | C1. low cable Pull-in |