Full Body Gym Workout

Warm Up (5 Minutes)

• Choose your normal warm up routine.

Workout Plan (45 Minutes)

Part 1: Upper Body (20 Minutes)

1. Barbell Bench Press (Chest & Triceps): 4 sets of 8-10 reps.

   • Focus on controlled movement; rest 90 seconds between sets.

2. Pull-Ups (Assisted or Bodyweight) (Back & Biceps): 3 sets of 6-8 reps.

   • Use assistance if needed; focus on full range of motion.

3. Overhead Dumbbell Press (Shoulders): 3 sets of 10 reps.

   • Alternate arms for unilateral focus.

4. Dumbbell Renegade Rows (Core, Back, Arms): 3 sets of 12 reps (6 per arm).

   • Keep your core engaged to avoid twisting.

Part 2: Lower Body (20 Minutes)

1. Barbell Back Squats (Quads, Glutes, Hamstrings): 4 sets of 8-10 reps.

   • Gradually increase weight if possible; rest 90 seconds between sets.

2. Romanian Deadlifts (RDLs) (Hamstrings & Glutes): 3 sets of 10-12 reps.

   • Focus on hip hinge and keeping the barbell close to your legs.

3. Step-Ups with Dumbbells (Quads & Balance): 3 sets of 12 reps (6 per leg).

   • Use a bench or step; alternate legs.

4. Cable Glute Kickbacks (Glutes): 3 sets of 15 reps per leg.

Core Finisher (10 Minutes)

• Perform 3 rounds with minimal rest.

1. Weighted Russian Twists: 20 twists (10 per side).

2. Hanging Leg Raises (or Captain’s Chair): 12-15 reps.

3. Plank with Shoulder Taps: 30 seconds.

4. Bicycle Crunches: 20 reps (10 per side).

Cooldown (5 Minutes)

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