3 day 1 hour Full Body Workout

By Myworkouts

	Intermediate (2-3 years)
	64 minutes/day \| 3 days/week
	Build Muscle, Bodybuilding, Gain Strength
	Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Pull up bar, Bodyweight, Loop Bands Show More

Average Exertion

Average Cardio Intensity

A full-body workout consists of a training session that hits every major muscle group in the body such as the back, chest, shoulders, legs, arms and abs. However, unlike training splits in which you do multiple exercises for one muscle group, you’re doing fewer movements for each one and hitting them in a balanced approach.

Description

Week 1 Overview

Day 1:

Full Body

Day 2:

Rest

Day 3:

Full Body

Day 4:

Rest

Day 5:

Full Body

Day 6:

Rest

Day 7:

Rest

Day 1 - Full Body

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Dumbbell Deadlift	4 sets	8 reps	60s
3.Barbell Bench Press	4 sets	8 reps	60s
4.Barbell Pendlay Row	4 sets	8 reps	60s
5.Pull-up	4 sets	8 reps	60s
6.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
7.Push-up	4 sets	8 reps	60s

Day 3 - Full Body

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Exercise	Sets	Reps	Rest
1.Banded One-Arm Chest Press See Exercise Notes	4 sets	8 reps	60s
2.Band Pressdown See Exercise Notes	4 sets	8 reps	60s
3.Rear Delt Raise	4 sets	8 reps	60s
4.Bent Over Barbell Row	4 sets	8 reps	60s
5.Banded Front Squat	4 sets	8 reps	60s
6.Lateral burpee	4 sets	8 reps	60s
7.Crunches	4 sets	8 reps	60s

Day 5 - Full Body

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Exercise	Sets	Reps	Rest
1.Banded Pushup	4 sets	5 reps	60s
2.Lateral burpee	4 sets	8 reps	60s
3.Dumbbell Bicep Curl Pronated Grip	4 sets	8 reps	60s
4.Straight Arm Pulldown with Resistance Band	4 sets	8 reps	60s
5.Barbell Romanian Deadlift	4 sets	8 reps	60s
6.Chin-up	4 sets	8 reps	60s
7.Plank Leg Raise	4 sets	8 reps	60s

Date Created: 10/21/2021, UTC

Last Updated: 10/21/2021, UTC

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