Hey guys, today we have a new routine that covers a full body workout routine for you below!
Too many guys are walking into the gym and thinking they have to do way too much stuff!
Let's keep it simple.
Today we are going to go over a simple, full body workout that consists of only 8 different exercises.
This routine will keep us out of the gym for 2 – 3 days to rest. But that doesn't mean you sit on your ass for those days!
Use one of those days to hit your cardio, abs, stretching, and yoga. Just do something to take care of your body!
The John Doe 8 Step Full Body Routine
1. Chest – Incline chest press machine
With all the exercises we will follow the same sequence of steps: 2 to 3 warmup sets followed by a hard ass work set!
– Warm up set 1: One plate per side for 12 reps
– Warm up set 2: Two plates per side for 8 reps
– Warm up set 3: Heavier warm up set
– Work set (the hell set!)
In addition to the work set I am really put myself through hell by doing a technique called a static hold!
A static hold is simply when you raise the weight once and then lower it about half way down. Keep it there for an extended period of time.
Just lower the weight half way down, hold on, and suffer!
2. Lateral pulldowns with a wide parallel grip
I do these pulldowns for back thickness; I do rows for back width.
After your warm up sets, do a work set to as many reps as you can get.
I am not letting you go that easy though!
You can use the technique I use in this video called rest-pause training.
With this technique you do as many reps as you can, take a short 15 second break, and then throw yourself back in to get another 5 additional reps!
You can keep following this pattern and continue to get more reps in. Just take a short break and then go back in for more!
3. Seated cable rows
These are for back width.
Do these the exact way as you did the pulldowns for exercise #2 above.
Start with some warm up sets and then have your work set be as many reps as you can get in.
Go to failure!
And when I say FAILURE, I mean FAILURE! I don't mean when it starts to hurt or when you get tired.
What I mean is when you actually, physically fail.
4. Side lateral raises
These are for your shoulders guys!
Same pattern here as all the other exercises guys (I like to keep things simple):
– Light warm up
– Moderate warm up
– Heavy warm up (optional if you feel you are ready to go right into the work set after the moderate warm up)
– Work set
5. Leg extensions
Remember I said full body work out so we can't forget the legs!
Try to get at least 12 reps in on your work set for leg extensions.
You can also try to use the rest-pause technique for these to get in a few more reps.
6. Lying leg curls
Follow the same routine as above.
Do that work set heavy and really work your hamstrings!
7. Barbell squats
Follow the same routine as above for the warm ups and work set.
8. Seated calf press
I like to use the rest-pause technique when I am doing calf presses!
And remember guys: you are doing only one work set for all these exercises so it's gotta be intense.
If someone put a gun to your head and said to do more reps, would you listen to him?
Okay then you are not done yet!
Remember: the set's not over when it starts to hurt; that's when the set begins.
And there you have it guys: a full body workout that's sufficient enough to keep you off the weights for 2 – 3 days.