FULL BODY TRAINING (male, mesomorph, intermediate, 1 day/week)
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1. Abdominals
Decline Crunch
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1 set x 10 reps (max reps)
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1 set x 10 reps (max reps)
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1 set x 10 reps (max reps)
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1 set x 10 reps (max reps)
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2. Oblique Abdominal Muscles
Side Extensions
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1 set x 20 reps (each side)
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1 set x 20 reps (each side)
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1 set x 20 reps (each side)
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3. Laterals
Pullups
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1 warmup set x 20 reps (light weight warm up)
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1 set x 12 reps
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1 set x 10 reps
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1 set x 8 reps
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4. Middle Back
Bent Over Barbell Row
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1 set x 10 reps
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1 set x 10 reps
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1 set x 10 reps
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5. Lower Back
Extensions
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1 set x 15 reps
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1 set x 15 reps
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6. Traps
Barbell Shrug
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1 set x 12 reps
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1 set x 12 reps
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7. Chest (Pectoralis)
Barbell Bench Press (Bodybuilding Version)
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1 warmup set x 20 reps (light weight warm up)
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1 set x 12 reps
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1 set x 10 reps
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1 set x 8 reps
Dips - Chest Version
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1 set x 10 reps
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1 set x 10 reps
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1 set x 10 reps
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8. Shoulders (Deltoids)
Dumbbell Incline Shoulder Raise
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1 warmup set x 20 reps (light weight warm up)
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1 set x 12 reps
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1 set x 10 reps
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1 set x 8 reps
Standing Dumbbell Upright Row
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1 set x 10 reps
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1 set x 10 reps
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1 set x 10 reps
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9. Biceps
Barbell Curl
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1 warmup set x 20 reps (light weight warm up)
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1 set x 12 reps
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1 set x 10 reps
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1 set x 8 reps
Hammer Curls
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1 set x 12 reps
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1 set x 12 reps
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1 set x 12 reps
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10. Triceps
Close-Grip Barbell Bench Press
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1 warmup set x 20 reps (light weight warm up)
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1 set x 12 reps
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1 set x 10 reps
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1 set x 8 reps
Dips - Triceps Version
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1 set x 12 reps
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1 set x 12 reps
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1 set x 12 reps
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11. Quadriceps
Barbell Full Squat
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1 set x 30 reps (with own body weight squats with no extra weight)
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1 set x 12 reps
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1 set x 10 reps
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1 set x 8 reps
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1 set x 6 reps
Leg Extensions
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1 set x 10 reps
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1 set x 10 reps
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1 set x 10 reps
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12. Hamstrings
Romanian Deadlift
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1 warmup set x 30 reps (light weight warm up)
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1 set x 12 reps
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1 set x 12 reps
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1 set x 12 reps
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13. Calves
Standing Calf Raises
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1 warmup set x 30 reps (with own body weight without extra weight)
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1 set x 12 reps
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1 set x 12 reps
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1 set x 12 reps
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1 set x 12 reps
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