Sample Full Body Workouts

You should not be able to do more than 10 reps for each of these exercises so use appropriate weights. Remember to warm up before this intense workout. I have added a “Full Throttle” option for those who want to 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

For many “body weight” exercises one finds that their body weight is not heavy enough and can perform many repetitions without feeling much intensity. Holding weights with feet for dips or having a friend place a plate on your legs will add resistance. For back extensions, hold a plate across your chest. To increase resistance for most ab workouts, holding a moderate to heavy plate would be appropriate. For hanging leg raises/Roman Chair leg raises or V Crunches, place a light dumbbell between your feet. *Do not use the machine that straps you in. Use the padded stand found near the free-weight area in most gyms. To help with weight loss check out our hottest diet pill product phentramin-d.

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