3/12: Intense Full Body Workout – New!
I started a brand spankin’ new workout today – an intense full body one that I just found on Bodybuilding.com. Not only do they offer weight lifting supplements, they also have free printable workouts if you’re looking for new workout ideas.
Being that this was the first workout like this that I’ve done in some time, it takes a bit longer to complete because I have to take the time to figure out how much weight I should be using and all that good stuff. The next workout should go by much quicker. The website states that it shouldn’t take any longer than 45 minutes.
This workout only involves doing 1 set per exercise, but lifters are supposed to use 80% of their 1 rep max and then perform each exercise until failure – but using a weight that allows no more than 20 reps to be performed. That’s the tricky part. Now that I’ve gone through the workout once, the next one should go by a bit faster.
Full Body Workout
Squats
- 1 set x 12 reps, 250#
Deadlifts
- 1 set x 12 reps, 275#
Seated Rows
- 1 set x 20 reps, 170# (will be increasing the weight next time)
Lying Incline Rows
- 1 set x 20 reps, 40# dumbbells
Incline Dumbbell Press
- 1 set x 22 reps, 40# dumbbells
Arnold Dumbbell Press
- 1 set x 8 reps, 40#
Front Plate Raise
- 1 set x 23 reps, 25# plate
Decline Triceps Extension
- 1 set x 18 reps, 65#
Concentration Curls
- 1 set x 25 reps (each arm), 25# dumbbells
Dumbbell Shrug
- 1 set x 50 reps, 45# plates
Standing Calf Raises
- 1 set x 27 reps, 245#
Cable Crunches
- 1 set x 41 reps
For my next workout, I’ll be able to increase the weight for a lot of these exercises. Like I said, today was the first run through so I’ll have a better idea of what amount of weight to do for my next workout.
Till next time,
Rog
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