Full Body Strength #2
Regular workout
Created by Danny Kennedy on 2 Mar 2023, last updated on 12 Nov 2023.
est. 1h 12m
Equipment
Barbell
Body weight
Sled
KB Hip Flexor Mobility
60 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
Cat/Cow Lower Back Stretch
30 sec
Sink chest to the floor, lift upper back to the roof
Sink chest to the floor, lift upper back to the roof
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
dumbbell chest press
3 sets x 6-8
Rest 90 sec between sets
Romanian Deadlift
3 sets x 6-8
Weight close to the middle of the body Chin down Hips to the roof Transfer most of the weight over the front of the foot on the way down Drive through heels on the way up
Weight close to the middle of the body Chin down Hips to the roof Transfer most of the weight over the front of the foot on the way down Drive through heels on the way up
Rest 90 sec between sets
Leg Press
3 sets x 8
Rest 90 sec between sets
Superset of 3 sets
Lat Pull Down
10,8,6 (increase weight each set)
Relaxed grip, stretch at the top, retract shoulder blades, pull with the elbows, stop when bar is at the chin
Relaxed grip, stretch at the top, retract shoulder blades, pull with the elbows, stop when bar is at the chin
SA Row
10,8,6 (increase weight each set)
Rest for 90 sec
Repeat new set
Leg Extensions
3 sets x 8
Rest 90 sec between sets
Superset of 2 sets
Barbell Curl
15
Barbell Close Grip Bench Press
15
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 60 sec
Repeat new set
Sled Push.
5 sets x 20m HEAVY
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
Rest 90 sec between sets
Superset of 3 sets
Lying Leg Raises
15
Tibialis Raises
20
Rest for 60 sec
Repeat new set