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3/21: Full Body Workout

March 21, 2010 | By Admin In Full Body Workouts |

Here’s another one of my full body weight lifting routines. This workout was performed using a warm up set and one straight set until failure. I normally don’t do strength training workouts on Sundays, but today I happened to do one anyway. Here’s the exact workout:

Full Body Workout

Squats

  • Warm up: 1 set x 6 reps, 200#
  • 1 set x 13 reps, 255#

Deadlifts

  • Warm up: 1 set x 7 reps, 200#
  • 1 set x 12 reps, 290#

Seated Rows

  • Warm up: 1 set x 9 reps, 160#
  • 1 set x 22 reps, 175#

Lying Rows

  • Warm up: 1 set x 13 reps, 35# dumbbells
  • 1 set x 20 reps, 40# dumbbells

Decline Bench Press

  • Warm up: 1 set x 7 reps, 175#
  • 1 set x 10 reps, 200#

Arnold Press

  • Warm up: 1 set x 9 reps, 25#
  • 1 set x 10 reps, 35#

Front Plate Raise

  • Warm up: 1 set x  11 reps, 25# plate
  • 1 set x 17 reps, 45# plate

Decline EZ Bar Triceps Extension

  • Warm up: 1 set x 9 reps, 50#
  • 1 set x 18 reps, 70#

Preacher Curls

  • Warm up: 1 set x 13 reps, 50#
  • 1 set x 20 reps, 70#

Barbell Shrugs

  • 1 set x 20 reps, 245#

Standing Calf Raises

  • 1 set x 30 reps, 280#

Till next time,

Rog




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