Workout Type
Bodybuilding Workout (Full Body Workout)
Workout Difficulty 
Workout Guidelines
This simple “total body” bodybuilding workout can be performed 3 times a week taking a day off in between each training session (i.e. Monday, Wednesday, Friday). The focus here is on compound movements and will require a squat rack and or smith machine. Rest periods between sets are medium length at 120 seconds. Keep the weights heavy enough to perform no more than 8 reps on each set.
Equipment Needed
- Olympic Weights and Barbell
- Squat Rack
- Smith Machine
- Weight Bench
Bodybuilding Workout
Legs
Barbell Squat - 2 sets x 8 reps
Standing Smith Machine Calf Raises - 2 sets x 12 reps
Chest
Barbell Bench Press - 2 sets x 8 reps
Triceps
Close Grip Smith Machine Press - 2 sets x 8 reps
Back
Smith Machine Barbell Row - 2 sets x 8 reps
Biceps
Barbell Curl - 2 sets x 8 reps
Abs
Reverse Crunches - 2 sets x 15 reps
Tagged as:
bodybuilding,
full body
Workout Type
Full Body Dumbbell Workout
Workout Difficulty 
Workout Guidelines
A full body workout that emphasizes using simple dumbbell movements to keep your heart rate up and you moving. Rest periods between exercises are shorter at 45 seconds. Beginners do one cycle through the exercises no more than 3 days a week. Keep the weights light so you can complete the required number of repetitions for each set without failing.
Use this workout if you’re new to weight training or have had an extended layoff from working out. This workout can be modified by adding an additional set to each exercise when your fitness level improves.
Equipment Needed
- Dumbbells or Adjustable Dumbbells
- Weight Bench
- Exercise Ball
Full Body Dumbbell Workout
Legs
Dumbbell Squat - 1 set x 12 reps
Calves
Dumbbell Calf Raise - 1 set x 12 reps
Chest
Dumbbell Bench Press - 1 set x 12 reps
Triceps
Overhead Dumbbell Tricep Extension - 1 set x 12 reps
Back
One Arm Dumbbell Row - 1 set x 12 reps (each arm)
Biceps
Alternate Dumbbell Curl - 1 set x 12 reps (each arm)
Abs
Exercise Ball Crunches - 2 sets x 15 reps
Tagged as:
dumbell,
full body,
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