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Jun 5, 2021 · Sunday – OFF. Week 2 & 4 – Hyrbrid Split. Day 1 (Mon) – Chest, Triceps, and Abs. Day 2 (Wed) – Back and Shoulder. Day 3 (Fri) – Legs and Biceps. Instructions. Warm-up: 5-10 minutes (you use the treadmill, stationary bike, or bodyweight cardio exercises ). Rest between sets: 1-3 minutes. Method of Training: Standard Rep-Set Pattern.
- Squat With an Overhead Press. The squat with an overhead press is a great compound exercise for working both the upper and lower body at the same time. These moves function in tandem to allow for a natural transition from a squat to an overhead press.
- Squat, Curl, and Press. The squat, curl, and press is a well-known compound exercise that works the legs, core, arms, and shoulders in one dynamic movement.
- Single-Arm Hinge and Swing. The single-arm hinge and swing is an excellent whole-body exercise that works the hips, thighs, glutes, arms, and core. If you use a heavier weight, this move will also increase your heart rate, making this a great warmup exercise.
- Deadlift Row. The deadlift row is another great move that works different muscle groups. You start with a deadlift, which strengthens the hamstrings, glutes, and lower back, followed by a row, which targets the lats.
Jan 16, 2020 · Execution: Lie face up on a flat bench, with back slightly arched, buttocks on the bench, and feet flat on the floor. Grab the barbell with an overhand grip, slightly wider than shoulder width apart. Inhale and lower the bar to chest level, until elbows are parallel to the ground.
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Jan 27, 2019 · Workout B Summary. So to sum everything up for you, here’s what your full body workout B could look like: Barbell Deadlift: 3-4 sets of 6-10 reps. Incline Dumbbell Press: 3-4 sets of 6-12 reps. Bulgarian Split Squat: 3-4 sets of 6-10 reps. Chest Supported Row OR Inverted Row: 3-4 sets of 6-12 reps.
- 11 min
Oct 4, 2021 · Lateral Raises: 3×10-15. Face Pulls: 3×10-15. Standing Calf Raises: 4×6-10. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress.
- The 3 Day Full Body SplitThe most common version of the classic full body split is the 3 day version.As you can see, it’s a basic 3 day split (meaning you have three weight...
- The 2 Day Full Body SplitEven though the 3 day version is by far the most popular and ideal setup for most people, this type of training routine can also be done with a 2 d...
- Who Does Full Body Training Work Best for?Like I mentioned before, this type of routine can work well for pretty much every goal.Whether you want to build muscle, increase strength, lose fa...
Nov 13, 2023 · Barbell vs Dumbbell: Full-Body Compound Workouts. You’d think that compound exercises, considering the muscle activation you get throughout the body, would require specialized equipment you’d only find in high-end commercial gyms. That’s where you’d be wrong; as long as you have a few home gym essentials, you’re in business.
