The document outlines a full body workout routine that is split over three days per week focusing on different muscle groups each day. The routine includes exercises like deadlifts, squats, military presses and includes both bodyweight and weighted exercises. It also provides sample warm up circuits and sample workout circuits.
The document outlines a full body workout routine that is split over three days per week focusing on different muscle groups each day. The routine includes exercises like deadlifts, squats, military presses and includes both bodyweight and weighted exercises. It also provides sample warm up circuits and sample workout circuits.
The document outlines a full body workout routine that is split over three days per week focusing on different muscle groups each day. The routine includes exercises like deadlifts, squats, military presses and includes both bodyweight and weighted exercises. It also provides sample warm up circuits and sample workout circuits.
The document outlines a full body workout routine that is split over three days per week focusing on different muscle groups each day. The routine includes exercises like deadlifts, squats, military presses and includes both bodyweight and weighted exercises. It also provides sample warm up circuits and sample workout circuits.
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Monday: Deadlifts and Full Body
Warm Up: Workout: Circuit:
Jog 800m Deadlift: 10-8-5-5-3 30 Second Plank Hold 10 Push Ups (or Knee Push Weighted Lunges: 10-10- 25 Sit Ups Ups) 10 20 Mountain Climbers 10 Pull Ups (or assisted) Chest Press (Bar or 15 Jump Squats 10 Air Squats Dumbbells): 10-10-10 20 Mountain Climbers Tricep Push Downs 25 Sit Ups (Cable): 10-10-10 30 Second Plank Hold
Wednesday: Military Press and Full Body
Warm Up: Workout: Circuit: Bike 5 Miles Military Press (preferably 4 Rounds 10 Push Ups (or Knee Ups) barbell): 10-8-5-5-3 Jog 400m 10 Pull Ups (or assisted) Dumbbell Rows (bent over 15 Clean and Press 10 Dips (or assisted) bench): 10-10-10 10 Burpees Preacher Curls: 10-10-10 5 Box Jumps (can sub Plank Holds (can add jump squats) weight): 3 Sets of 60 seconds each
Friday: Squats and Full Body
Warm Up: Workout: Circuit: Elliptical for 15 min on Back Squat: 10-8-5-3-3 50 Jump Ropes level 3-10 Straight Leg Deadlift 40 Box Jumps 10 Air Squats (light): 10-10-10 30 Thrusters 10 Pull Ups (or assisted) Arnold Press: 10-10-10 20 Burpees 10 Dips (or assisted) Chest Flyes (Cable or 10 Sit Ups Dumbbells): 10-10-10
Monday: Deadlifts and Full Body
Tuesday: Cardio, Fun Activity, Track 10k Steps, and/or Get Active Wednesday: Military Press and Full Body Thursday: Cardio, Fun Activity, Track 10k Steps, and/or Get Active Friday: Squats and Full Body Saturday: Rest Day and/or Track 10k Steps Sunday: Rest Day and/or Track 10k Steps Warm up: Do 1 to 3 rounds of the following circuit with little to no rest between exercises.