This total body workout is from James. I've been using this routine for about a year and it's very good for an all body workout.
|Routine Type||1 Days On - 1 Day Off|
|Duration||Ongoing - Peform 3 workouts out of the week|
|Level||Beginner / Intermediate|
|Monday||Full Body Workout|
||Full Body Workout|
|Friday||Full Body Workout|
||Rest (Cardio Optional)|
Monday - Wednesday - Friday
|Muscle Group||Exercise||Sets And Reps|
|Chest||Bench Press (with barbell or dumbbells)||1 x 10 reps using 1/3 of your maximum lift (warm up)
1 x 10 reps using 60% of your max
1 x 10 reps using 75% of your max lift
|Shoulders||Dumbbell Shoulder Press||1 x 10 reps using 10 kgs dumbbells
1 x 10 using 15 kgs dumbbells
|Back||Lat Machine Pull Downs||1 x 12 reps|
|Biceps||Barbell Curls||1 x 10 reps using 1/3 of your max weight (warm up)
1 x 10 reps using 60% of your max lift
1 x 10 reps using 70% of your max lift
|Abs||Crunches||3 x 15|
|Lower Back / Glutes / Hamstrings||Bridges (aka butt lift)||Hold for as long as possible|
|Quadriceps||Squats||3 x 12 reps|
|Calves||Calf Raise||3 x 12 reps|
|Back||Deadlift||3 x 12 reps - This will be a massive lift, most people can easily manage 10 stone (about 140 pounds)|
|Cardio||25 to 30 minutes in duration|
*Editors Note* If you feel you need more rest please feel free to take an extra day off. In addition, I'd recommend doing cardio on your days off (Tuesday and Thursday) to keep your body moving and burning additional calories. If you are a complete beginner, I'd strongly recommend you use our "complete beginners guide to weight training"
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