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    Mnsfullbody PDF

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    Nda Achmadt

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    © All Rights Reserved
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    Mnsfullbody PDF

    Uploaded by

    Nda Achmadt
    700 views1 page

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    mnsfullbody[1].pdf

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    700 views1 page

    Mnsfullbody PDF

    Uploaded by

    Nda Achmadt

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    THE TOOLS YOU NEED TO BUILD

    THE BODY YOU WANT ®

    Store Workouts Diet Plans Expert Guides Videos Tools

    MUSCLE & STRENGTH FULL BODY


    WORKOUT ROUTINE
    This M&S mass building routine is perfect for
    lifters who want to give full body workouts a try. Main Goal: Build Muscle Time Per Workout: 45-60 Mins
    All major muscle groups are trained, and the Training Level: Beginner Equipment: Barbell, Bodyweight,
    program includes a 20 rep set of squats.
    Program Duration: 12 Weeks Dumbbells
    Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 3 Days Author: Steve Shaw
    workouts/muscle-strength-full-body-workout-routine

    Monday - Workout A
    Exercise Sets Reps
    Full Body Workout
    Squats (Ramped)* 5 5

    Bench Press (Ramped)* 5 5

    Barbell Row (Ramped)* 5 5

    Upright Row 3 10

    Skullcrushers 3 10

    Dumbbell Curls 3 10

    Leg Curls 3 12 - 15

    Ab Wheel Roll Out 3 10 - 15

    Notes
    *Should be done in a ramped set fashion. Set 1 use 60% of your working set weight, set 2
    use 80% of your working set weight, sets 3 - 5 use 100% of your working set weight.

    Wednesday - Workout B
    Exercise Sets Reps
    Full Body Workout
    Deadlifts (Ramped)* 3 5

    Romanian Deadlift 2 8 - 12

    Seated Overhead Press 3 8 - 10

    Pull Ups or Inverted Rows 3 10 - 15

    Dips 3 10 - 20

    Barbell Shrugs 3 10

    Standing or Seated Calf Raise 3 12 - 15

    Plank 3 60 secs

    Notes
    *Should be done in a ramped set fashion. Set 1 use 60% of your working set weight, set 2
    use 80% of your working set weight, set 3 use 100% of your working set weight.

    Friday - Workout C
    Exercise Sets Reps
    Full Body Workout
    Squats (Ramped)* 3 5

    Squats 1 20

    Incline Dumbbell Bench Press 3 10

    One Arm Dumbbell Row 3 10 - 15


    Seated Arnold Press 3 10 - 15

    Cable Tricep Extensions 3 10

    Barbell Curls 3 10

    Leg Curls 3 12 - 15

    Ab Wheel Roll Out 3 10 - 15

    Notes
    *Should be done in a ramped set fashion. Set 1 use 60% of your working set weight, set 2
    use 80% of your working set weight, set 3 use 100% of your working set weight.

    MUSCLEANDSTRENGTH.COM

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