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Nerd Fitness Full Body Workout

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Tagged as: full body, interval, weight training, efficiency, Hard Gainer, and Lifting

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Summary

4 Workouts / 17 Exercises

6% Cardio / 94% Strength Training

Latest Exercisers

Workout Program Description

5 Day Plan - 3 days of weight training, 2 days of interval running. 1 minute rest between reps.

5 sets per exercise for the 4 main body parts (chest, back, quads, hamstrings). The first 4 sets go down in reps and up in weights. The last set is 12 reps at the original weight. Follow that exercise up IMMEDIATELY with 1 set of another exercise for the same body part (example: bench press followed immediately by 1 set of cable flys). If you're not DEAD by the end of th...

Workouts

Full Body Workout 1

Full Body Workout 2

Full Body Workout 3

Interval Training

Description

Wait 1 minute between reps. For each exercise, increase the weight with each set (set of 12, add weight. set of 10, add weight, etc.) On the last rep, return to original weight and do another set of 12, followed IMMEDIATELY by another exercise using the same muscle group for 12 reps. If you do this exact routine on Monday, pick different exercises for each muscle group for Wednesday and Friday. Keep the muscles guessing!

Suggested Schedule

This workout should be done weekly on:

View Workout Details


Adobe Flash player is required.	Bench Press - Dumbbells, Inclined 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...
Adobe Flash player is required.	Flyes - Dumbbell, Flat 1 set: 12 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo...

	Pullups 5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 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 ...

	Seated Cable Rows Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...

Adobe Flash player is required.	Lunges - Dumbbell 5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ...

	Good mornings 5 sets: 12 reps, 10 reps, 8 reps, 6 reps, 12 reps

What People are Saying

Fixed the Workout, it was misleading

Hey guys, I fixed the workout, because it's kind of misleading. You want to do one exercise for each of the 4 main body parts (chest, back, quads, and hammies). Focus on compound exercises that work multiple muscle groups (incline bench press will work your triceps and shoulders too, for example). The next time you're in the gym, concentrate on each of the same muscle groups, but attack them from different angles with different exercises to mix it up and promote growth

Created over 3 years ago by NerdFitness Activity_indicator

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