Workout Routine

Full Body

by Siddhart

Workouts

Monday

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

V-Bar Tricep PushDowns

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Single Leg Extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Cable Reverse Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Seated Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Tuesday

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Lat PushDown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

skull crushers

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Chest Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Wednesday

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Preacher Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Overhead Tricep Extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Seated Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Thursday

sumo deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Incline Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Reverse PecDeck

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

Flatbar Triceps Pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Hamstrings Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Friday

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

seated overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

reverse curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Chest Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Seated Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Saturday

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Bent Over Rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

pullovers

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

chinup

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Neutral Grip Pull Up

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

dip

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec