Full Body Volume #2
Regular workout
Created by Danny Kennedy on 16 Jan 2023, last updated on 16 Jan 2023.
est. 59 minutes
Equipment
Barbell
Bands (loops)
KB Hip Flexor Mobility
90 sec, each side
Place as much of your weight as possible into the KB handle, right under the hip bone
Place as much of your weight as possible into the KB handle, right under the hip bone
Hip Flexor Stretch
45 sec, each side
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Pec/Shoulder Stretch
60 sec, each side
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed hand, thumb to the roof, rotate away from the band
Lat Stretch
60 sec, each side
Relaxed grip
Relaxed grip
Glute Bridge.
1 set x 60 sec
Glute Hamstring Raise (45 degree back extension machine)
4 sets x 15
Rest 60 sec between sets
Leg Extensions
4 sets x 10
Rest 90 sec between sets
Superset of 3 sets
Pec Fly Machine
10
Barbell Close Grip Bench Press
10
1) Lie on a flat bench and hold a barbell with both hands in a close grip fashion.
2) Lower the bar until it is touches your chest right below the nipples and then press the bar back up.
3) Repeat.
4) Keep your arms close to your sides during the whole exercise.
1) Lie on a flat bench and hold a barbell with both hands in a close grip fashion.
2) Lower the bar until it is touches your chest right below the nipples and then press the bar back up.
3) Repeat.
4) Keep your arms close to your sides during the whole exercise.
Rest for 90 sec
Repeat new set
BB Hip Thrust
4 sets x 10
Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels
Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels
Rest 90 sec between sets
SA Tricep Kickback
4 sets x 12 each side
Rest 45 sec between sets
Superset of 3 sets
Cable Straight Bar Standing Lat Pull Down
15
Keep elbows high Let chest sink when arms are at the top Lift chest when arms are at the bottom
Keep elbows high Let chest sink when arms are at the top Lift chest when arms are at the bottom
Barbell Curl with Band Resistance
15
Rest for 60 sec
Repeat new set