WEEKLY FULL BODY WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

donnysan on August 04, 2019

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Thighs, Shoulders, Biceps, Back, Triceps, Abs, Trapezius, Calves, Chest

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Thighs
Dumbbell Squats	110 lbs.	12	-	60
Shoulders
Seated Dumbbell Press	100 lbs.	12	-	60
Biceps
Standing Dumbbell Curls	60 lbs.	12	-	60
Back
One-Arm Dumbbell Bent-Over Rows	50 lbs.	12	-	60
Triceps
One-Dumbbell Triceps Extensions	35 lbs.	12	-	60
Abs
Bicycle Crunches	-	20	-	0

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Thighs
Stiff-Legged Dumbbell Deadlifts	100 lbs.	12	-	60
	100 lbs.	12	-	60
	100 lbs.	12	-	60
Trapezius
Dumbbell Shrugs	70 lbs.	15	-	60
	70 lbs.	15	-	60
	70 lbs.	15	-	60
Thighs
Dumbbell Step Ups	60 lbs.	6	-	60
	60 lbs.	6	-	60
	60 lbs.	6	-	60
Shoulders
Seated Dumbbell Press	50 lbs.	12	-	60
	50 lbs.	12	-	60
	50 lbs.	12	-	60
Abs
Dumbbell Side Bends	50 lbs.	15	-	60
	50 lbs.	15	-	60
	50 lbs.	15	-	60
Calves
One-Leg Dumbbell Calf Raises	40 lbs.	20	-	60
	40 lbs.	20	-	60
	40 lbs.	20	-	60

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