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WEIGHT TRAINING

FULL BODY WORKOUT

There are thousands of weight training programs and philosophies out there.  The best workout is one you won't quit after a few weeks.  This Full Body Workout is designed to be simple to understand, get you a  little work in from head to toe, and improve your overall body strength and mobility a bit.  

Click on and perform the FIRST listed exercise under EACH RED highlighted muscle group on Day 1.  Click the SECOND listed exercise under EACH RED muscle group on Day 2 and so on.  There are 5 days worth of exercises.  If a muscle group does not have five exercises listed you get to choose which one you want to repeat.  Seven bits of advice are listed below:

1, 2 or 3 Sets Per Exercise
Repititions of 8 - 12
Full Range of Motion
Good Form and Good Rhythm

PECTORALIS  (CHEST)

1. Flat Bench Dumbbell Press

2. Decline Dumbbell Press

3. Incline Dumbbell Press

4. Chest Dip

5. Dumbbell Fly

BICEP  (ARMS)

1. Preacher Curl

2. Alternate Dumbbell Curl

3. Barbell Curl

4. Concentration Curl

5. Reverse Curl

LATISSIMUS DORSI  (BACK)

1. One Arm Row
2. Lat Pull Down
3. Underhand Pulldown
4. Chin-Up/Pull-Up
5. Seated Row

TRAPEZIUS  (BACK/NECK)

1. Dumbbell Shrugs
2. Cable Shrugs
3. Barbell Shrugs

DELTOID  (SHOULDERS)

1. Alternate Dumbbell Press

2. Bent Over Lateral Raise

3. Rear Deltoid Row

4. Lateral Raise (Front & Side)

5. Upright Row

QUADRICEPS  (LEG)

1. Squat

2. Inclined Leg Press

3. Single Leg Split Squat

4. Leg Extensions

5. Box Step Up

TRICEP  (ARMS)

1. Tricep Pushdown
2. Kickbacks
3. Skull Crushers
4. Overhead Tricep Extension 
5. Tricep Dip

HAMSTRINGS  (LEG)

1. Lunge
2. Lying Leg Curl
3. Standing Leg Curl
4. Straight Leg Deadlift

GASTROCNEMIUS  (CALVES)

1. Standing Calf Raise
2. Reverse Calf Raise
3. Seated Calf Raise
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1. Glute Kickback
2. Hip Abduction
3. Hip Adduction

GLUTES AND HIP FLEXORS

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