Workout Routine

Full Body Routine 3

by pichael

Workouts

Warmup 1

Wide grip pull up

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Wide grip pull up

3 sets

Warmup 2

Dip

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Dip

3 sets

Chest

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Machine Chest Press

3 sets

Chest - option 2

Incline DB Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Incline DB Bench Press

3 sets

Chest - option 3

Close grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Close grip bench press

3 sets

Shoulder

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

face pull

3 sets

Shoulder - option 2

Rear delt fly machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Rear delt fly machine

3 sets

Bicep

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

zottmann curl

3 sets

Bicep - option 2

Seated incline dumbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Seated incline dumbell curl

3 sets

Tricep

Single arm cable push down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Single arm cable push down

3 sets

Tricep - option 2

Body weight bench dip

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Body weight bench dip

3 sets

Tricep - option 3

Tricep extension machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Tricep extension machine

3 sets

Back

MTS Row Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

MTS Row Machine

3 sets

Legs 1

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lunge

3 sets

Leg 2

Hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Hip adduction machine

3 sets

Legs 3

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Hip abduction machine

3 sets

Core 1

Flutter kick

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Flutter kick

3 sets

Core 2

Plank w shoulder taps

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Plank w shoulder taps

3 sets