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Brutal Full BodyCreated by kbakst
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Workout Programs → Brutal Full Body
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Summary
1 Workout / 11 Exercises
10% Cardio / 90% Strength Training
Latest Exercisers
Workout Program Description
Full Body antagonist workout - deisgned to be done 2 exercises at a time (great if you have a workout partner), with the abs at the end being done in a cicuit of all threee before rest. Prepare to weep.
Workouts
Full body antagonist
Description
Full body workout, antagonist muscle groups. Superset two exercises at a time. All abs stuff in one circuit.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Dumbbells, Inclined 3 sets: 10 reps, 10 reps, 10 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Front Cable Raise 3 sets: 10 reps, 10 reps, 10 reps Works the front delts. Grasp the cable attachment that is attached to the low pulley with one hand. Face away from the pulley and put your arm straight down. Keeping your body straight and your elbow ... |
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Barbell Deadlift 3 sets: 12 reps, 10 reps, 8 reps Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out). At this point your legs should be just a f... |
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Calf Raise - Seated, Machine 3 sets: 15 reps, 15 reps, 15 reps Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... |
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Lat Pulldowns - Close-Grip 3 sets: 12 reps, 12 reps, 12 reps Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until i... |
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Pullups 3 sets: 10 reps, 10 reps, 10 reps Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... |
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Dumbbell Curl - Seated 3 sets: 12 reps, 12 reps, 12 reps Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your ... |
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Tricep Extension - Dumbbell, Lying 3 sets: 12 reps, 12 reps, 12 reps Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit... |
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Bicycle Kicks 2 sets: 30 reps, 30 reps Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo... |
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Opposite Leg Toe Touch 2 sets: 20 reps, 20 reps Lay back with one leg straight out and one leg bent and foot flat. Extend your opposite arm out straight with the other supporting your head. Keeping your lower back flat on the floor raise your exten... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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axelmanJosh Axelman from United States (Ballys) |
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kbakstKelly Bakst from Granada Hills, California (Porter Valley Country Club) |
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GatorDavidDavid Gagne from Los Angeles, California (Bally's Encino) |
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remaisaJoaquin Romero from Ciudad del Carmen, Campeche (sportcity) |
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