Advanced Full Body Workout

3 Days a Week

  • advanced level
  •  

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 11 activities, you'll be doing the following activities:

Seated cable lat pulldown
Sets: 4 Reps: 12

Seated row machine
Sets: 4 Reps: 12

Glute bridge
Sets: 4 Reps: 12

Incline dumbbell press on ball
Sets: 4 Reps: 12

Standing single arm cable shoulder press
Sets: 4 Reps: 12

Seated machine chest press
Sets: 4 Reps: 12

Dumbbell kickback on ball prone
Sets: 4 Reps: 12

Dumbbell deadlift
Sets: 4 Reps: 12

Bodyweight squat with rotation
Sets: 3 Reps: 12

Lying oblique ball twist
Sets: 4 Reps: 12

Side lunge to swing curl
Sets: 4 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 11 activities, you'll be doing the following activities:

Seated cable lat pulldown
Sets: 4 Reps: 12

Seated row machine
Sets: 4 Reps: 12

Glute bridge
Sets: 4 Reps: 12

Incline dumbbell press on ball
Sets: 4 Reps: 12

Standing single arm cable shoulder press
Sets: 4 Reps: 12

Seated machine chest press
Sets: 4 Reps: 12

Dumbbell kickback on ball prone
Sets: 4 Reps: 12

Dumbbell deadlift
Sets: 4 Reps: 12

Bodyweight squat with rotation
Sets: 3 Reps: 12

Lying oblique ball twist
Sets: 4 Reps: 12

Side lunge to swing curl
Sets: 4 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 11 activities, you'll be doing the following activities:

Seated cable lat pulldown
Sets: 4 Reps: 12

Seated row machine
Sets: 4 Reps: 12

Glute bridge
Sets: 4 Reps: 12

Incline dumbbell press on ball
Sets: 4 Reps: 12

Standing single arm cable shoulder press
Sets: 4 Reps: 12

Seated machine chest press
Sets: 4 Reps: 12

Dumbbell kickback on ball prone
Sets: 4 Reps: 12

Dumbbell deadlift
Sets: 4 Reps: 12

Bodyweight squat with rotation
Sets: 3 Reps: 12

Lying oblique ball twist
Sets: 4 Reps: 12

Side lunge to swing curl
Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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