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

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  1. Training Day 1

    1. 1. Abdominals

      Decline Crunch with Plate

        • 1 set x 10 reps (max reps)
        • 1 set x 10 reps (max reps)
        • 1 set x 10 reps (max reps)
        • 1 set x 10 reps (max reps)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 1 set x 25 reps (each side)
        • 1 set x 25 reps (each side)
        • 1 set x 25 reps (each side)

    3. 3. Laterals

      Wide Grip Front Pullup

        • 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

    4. 4. Middle Back

      Bent Over Barbell Row

        • 1 set x 10 reps
        • 1 set x 10 reps
        • 1 set x 10 reps

    5. 5. Lower Back

      Extensions

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

      Incline Dumbbell Flyes

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

    8. 8. Shoulders (Deltoids)

      Seated Barbell Military Press

        • 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

      Standing Dumbbell Upright Row

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

    9. 9. Biceps

      Barbell Curl

        • 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

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

      Dips - Triceps Version

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

  2. Rest Day

  3. Rest Day

  4. Rest Day

  5. Rest Day

  6. Rest Day

  7. Rest Day