Full Body Volume #1
Regular workout
Created by Danny Kennedy on 27 Oct 2023, last updated on 27 Oct 2023.
est. 1h 4m
Equipment
Barbell
Cable
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
Strider Stretch
40 sec, each side
Lift front heel and back knee
Lift front heel and back knee
Thoracic and Chest/Shoulder Opener
8 each side
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up 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
Superset of 3 sets
Romanian Deadlift
12
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
Glute Hamstring Raise (45 degree back extension machine)
12
Rest for 90 sec
Repeat new set
Superset of 3 sets
dumbbell chest press
10 each arm (single arm)
Cable Chest Fly
10 (high to low)
Rest for 90 sec
Repeat new set
Leg Press
4 sets x 10 each leg
Rest 60 sec between sets
Superset of 3 sets
Lat Pull Down
12 (wide)
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
Barbell Curl with Band Resistance
12
Rest for 90 sec
Repeat new set
Superset of 4 sets
DB Lateral Raise
15
Incline Bench Reverse DB Fly
15
Rest for 60 sec
Repeat new set
Cable Straight Bar Pushdown
4 sets x 10 (underhand straight bar)
Rest 60 sec between sets