FULL BODY TRAINING (male, endomorph, advanced, 1 day/week)

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  1. Training Day 1

    1. 1. Abdominals

      Crunches

        • 1 set x 1 rep (max reps)
        • 1 set x 1 rep (max reps)
        • 1 set x 1 rep (max reps)

      Seated Barbell Twist

        • 1 set x 1 rep (max reps)
        • 1 set x 1 rep (max reps)
        • 1 set x 1 rep (max reps)

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 1 set x 30 reps (each side)
        • 1 set x 30 reps (each side)
        • 1 set x 30 reps (each side)

    3. 3. Laterals

      V-Bar Pullup

        • 1 warmup set x 20 reps ( light weight warm up)
        • 1 set x 12 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

    4. 4. Middle Back

      Bent Over Barbell Row

        • 1 set x 14 reps
        • 1 set x 14 reps

    5. 5. Lower Back

      Barbell Deadlift

        • 1 set x 12 reps
        • 1 set x 14 reps
        • 1 set x 14 reps

    6. 6. Traps

      Barbell Shrug

        • 1 set x 14 reps
        • 1 set x 14 reps

    7. 7. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

        • 1 warmup set x 20 reps ( light weight warm up)
        • 1 set x 14 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

      Incline Dumbbell Press

        • 1 set x 12 reps
        • 1 set x 12 reps

      Decline Dumbbell Bench Press

        • 1 set x 12 reps
        • 1 set x 12 reps

    8. 8. Shoulders (Deltoids)

      Standing Barbell Press Behind Neck

        • 1 warmup set x 20 reps (light weight warm up)
        • 1 set x 14 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

      Front Dumbbell Raise

        • 1 set x 14 reps
        • 1 set x 14 reps

      Reverse Flyes

        • 1 set x 14 reps
        • 1 set x 14 reps

    9. 9. Biceps

      EZ-Bar Curl

        • 1 warmup set x 1 rep (light weight warm up)
        • 1 set x 14 reps
        • 1 set x 12 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

      Incline Dumbbell Curls

        • 1 set x 12 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

    10. 10. Triceps

      Lying Triceps Press

        • 1 warmup set x 20 reps (light weight warm up)
        • 1 set x 14 reps
        • 1 set x 14 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

      Triceps Pushdown

        • 1 set x 12 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

    11. 11. Quadriceps

      Barbell Full Squat

        • 1 warmup set x 30 reps (with own body weight squats with no extra weight) )
        • 1 set x 14 reps
        • 1 set x 14 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

      Leg Press

        • 1 set x 12 reps
        • 1 set x 12 reps

    12. 12. Hamstrings

      Romanian Deadlift

        • 1 warmup set x 30 reps (light weight warm up)
        • 1 set x 15 reps
        • 1 set x 15 reps

      Seated Leg Curl

        • 1 set x 12 reps
        • 1 set x 12 reps

    13. 13. Calves

      Standing Calf Raises

        • 1 warmup set x 30 reps (with own body weight without extra weight) )
        • 1 set x 15 reps
        • 1 set x 15 reps
        • 1 set x 15 reps

      Barbell Seated Calf Raise

        • 1 warmup set x 15 reps
        • 1 warmup set x 15 reps