This full-body workout that includes both your lower and upper body consists of one exercise for each of the major lower-body muscles such as quads, hamstrings, calves, lower and upper abs, and for each of the major muscles of the upper body, such as the chest. , Back, Shoulders, Biceps and Triceps. I suggest you alternate between upper and lower body for six days. An example would be lower body on Monday, Wednesday, Friday and upper body on Tuesday, Thursday and Saturday, with Sunday as a rest day.
The workout for each body part consists of 5 sets starting with 12 and then 10, 8, 6 and 12, except for the ab superset which is 12 exercises x 3 sets with no rest. The weight is the lightest for the first set of 12 and then increases for each subsequent set and the heaviest weight is used for 6. The last set of 12 is done with the weight you used for the previous 8. The tempo of the movement is 2 seconds down, 1 second pause at the bottom and top, with 1 second up. Take a maximum of 60 seconds of rest, however you can take as little as 30 seconds, which is enough time to drop the weight, switch to the new weight and start the next set.
EXERCISES FOR THE LOWER BODY
* Squats with dumbbells. 12 @ 25 lbs., 10 @ 35 lbs., 8 @ 45 lbs., 6 @ 55 lbs., 12 @ 45 lbs.
* Dumbbell deadlift with straight legs. 12 @ 25 lbs., 10 @ 35 lbs., 8 @ 45 lbs., 6 @ 55 lbs., 12 @ 45 lbs.
* Alternate standing dumbbell raises. 12 @ 25 lbs., 10 @ 30 lbs., 8 @ 35 lbs., 6 @ 40 lbs., 12 @ 35 lbs.
Abdominal Super Set
* 12 lying wrists to the knees (upper abs) and immediately 12 lying leg raises (lower abs), repeat 3 times without rest.
* 12 Lying Wrist to Knee, then 12 Lying Leg Raises 12 Lying Wrist to Knee, then 12 Lying Leg Raises 12 Lying Wrist to Knee, then 12 Lying Leg Raises
UPPER BODY EXERCISES
* Dumbbell chest press. 12 @ 25 lbs., 10 @ 35 lbs., 8 @ 45 lbs., 6 @ 55 lbs., 12 @ 45 lbs.
* Alternate rows with dumbbells one arm at a time. 12 @ 25 lbs., 10 @ 35 lbs., 8 @ 45 lbs., 6 @ 55 lbs., 12 @ 45 lbs.
* Seated shoulder press with dumbbells. 12 @ 25 lbs., 10 @ 35 lbs., 8 @ 45 lbs., 6 @ 55 lbs., 12 @ 45 lbs.
* Standing dumbbell biceps curl. 12 @ 10lbs, 10 @ 20lbs, 8 @ 30lbs, 6 @ 40lbs, 12 @ 30lbs.
* Lying triceps extensions with dumbbells. 12 @ 10lbs, 10 @ 20lbs, 8 @ 30lbs, 6 @ 40lbs, 12 @ 30lbs.
Remember that great technique and perfect form is everything. Your technique should never falter during this routine, so if you feel the need to break technique to get the extra rep, don’t. Adjust your weight accordingly so you can’t complete the last set of 12 after you’ve done at least 9.
Failure means not being able to complete a repetition of the desired exercise within the chosen tempo.
If it fails, then the weight is too heavy, so you need to slightly reduce your entire weight and not just the last set. If you can complete all twelve reps on the last set, then the weight is too light, so increase slightly. As mentioned above, this of course should only be done if you can maintain perfect form and perfect technique. If you do, you will get great results.
Now remember that some people want to be strong without increasing their body weight, while others want to be absolutely massive. Regardless of your goal, the principles outlined are basically the same, with the only change being reps, weight, and exercises. Get your head out of the sand, your mind out of the dark ages, be real about your training and expect results from every session. I hope you enjoyed my training and tips.
Appearances can be deceiving and delayed onset muscle soreness can be quite surprising. I’ve seen plenty of egos crushed, the tallest of the tall and the biggest of the great go down with incredibly light weights.
So be honest and make the most of every training session, otherwise what’s the point?