FULL BODY BURN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

Slimmm on April 13, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Chest, Back, Shoulders, Triceps, Biceps, Abs, Trapezius

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

Two well rounded full body routines done on alternating days 1-6. day 7 is a must needed rest day

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Lying Leg Curls	70 lbs.	15	60
	-	10	60
	-	8	60
	-	6	60
Chest
Barbell Bench Press	150 lbs.	15	60
	-	10	60
	-	8	60
	-	6	60
Back
One-Arm Dumbbell Bent-Over Rows	50 lbs.	15	60
	-	10	60
	-	8	60
	-	6	60
Thighs
Dumbbell Squat Thrusters	30 lbs.	15	60
	-	10	60
	-	8	60
	-	6	60
Shoulders
Seated Dumbbell Press	30 lbs.	15	60
	-	10	60
	-	8	60
	-	6	60
Thighs
Leg Extensions	100 lbs.	15	60
	-	10	60
	-	8	60
	-	6	60
Triceps
Triceps Bench Dips	-	10	60
	-	-	60
	-	-	60
	-	-	60
Thighs
Dumbbell Bulgarian Split Squat	30 lbs.	15	60
	-	10	60
	-	8	60
	-	6	60
Biceps
Standing Alternate Dumbbell Curls	-	15	60
	-	10	60
	-	8	60
	-	6	60
Abs
Incline Sit-Ups	-	-	30
Dumbbell Side Bends	-	-	30
	-	-	30
	-	-	30
	-	-	30
V Sit-Ups	-	-	30
Hanging Knee Raise with Twist	-	-	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	-	15	60
	-	10	60
	-	8	60
	-	6	60
Chest
Dumbbell Chest Press on Swiss Ball	-	15	60
	-	10	60
	-	8	60
	-	6	60
Back
One-Arm Dumbbell Bent-Over Rows	-	15	60
	-	10	60
	-	8	60
	-	6	60
Shoulders
Lateral Dumbbell Raises	-	15	60
	-	10	60
	-	8	60
	-	6	60
Thighs
Stiff-Legged Dumbbell Deadlifts	-	15	60
	-	10	60
	-	8	60
	-	6	60
Biceps
Standing Alternate Dumbbell Curls	-	15	60
	-	10	60
	-	8	60
	-	6	60
Chest
Pushup Position and Row	-	15	60
	-	10	60
	-	8	60
	-	6	60
Trapezius
Medicine Ball Lunge	-	-	60
	-	-	60
	-	-	60
	-	-	60
Triceps
One-Arm Dumbbell Kickbacks	-	15	60
	-	10	60
	-	8	60
	-	6	60
Abs
Incline Sit-Ups	-	-	30
Dumbbell Side Bends	-	15	30
	-	10	30
	-	8	30
	-	6	30
V Sit-Ups	-	-	30
Hanging Knee Raise with Twist	-	-	30

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