3/23: Full Body Workout to Build Muscle
Full body workout day! It’s actually the same full body workout I’ve been doing so not too much to note as far as changes go. I’m starting to get a bit bored with the workout. I think I prefer to do more of a split than 3 full body workouts per week. I’ll probably be changing it up within the next week or so.
Squats
- Warm up: 1 set x 6 reps, 200#
- 1 set x 12 reps, 255#
Deadlifts
- 1 set x 9 reps, 200#
- 1 set x 12 reps, 290#
Bent Over Rows
- 1 set x 9 reps, 150#
- 1 set x 13 reps, 175#
Lying Rows
- 1 set x 20 reps, 40# dumbbells
Flat Bench Press
- 1 set x 7 reps, 175#
- 1 set x 11 reps, 200#
Arnold Press
- 1 set x 9 reps, 25#
- 1 set x 8 reps, 35#
Front Plate Raise
- 1 set x 11 reps, 25#
- 1 set x 18 reps, 45#
EZ Bar Tricep Extension
- 1 set x 9 reps, 50#
- 1 set x 17 reps, 70#
Preacher Curls
- 1 set x 13 reps, 50#
- 1 set x 20 reps, 75#
Barbell Shrug
- 2 sets x 20 reps, 245#
Till next time,
Rog