Full Body Workout
Full Body Workout
Everyone nowadays has such a hectic lifestyle that there's limited time available for exercising and looking after our bodies. Well you can't use that excuse any more because we've got a 3 day workout routine that, if done correctly, will only take an hour max.
Now because it's only a 3 day routine you won't be able to include every body part and maximum cardio training in every session. What you will be doing though is getting a complete body workout in just a few days. Don't forget that the right nutrition is just as important as working out so we recommend OPTI Whey Protein straight after your workout to feed those muscles.
It is recommended that you leave at least one day's rest between each workout.
3-day workout routine
The exercises listed below are not exclusive. If you want to substitute your favourite exercises then that's fine, so long as they are working the same body part.
Remember to warm up! Spend at least 5 minutes performing some form of cardiovascular exercise, e.g. cross trainer, before you perform this workout.
Choose a weight that allows you to complete all of your reps but no more. Rest for 1 minute between each set.
Day 1 |
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| Chest | Back | ||
| Bench Press | 3 sets – 15 – 12 – 10 reps | Lateral pull downs | 3 sets – 15 – 12 – 10 reps |
| Incline Bench Press | 3 sets – 15 – 12 – 10 reps | Seated cable rows | 3 sets – 15 – 12 -10 reps |
| Pec-dec machine flies | 3 sets 12 – 12 -12 reps | Lower back extensions | 3 sets – 15 reps each set |
| Abdominals | Cardio | ||
| Crunch/Bench Crunch | 3 sets – Max reps (as many as you can do) | 20 mins of cardio exercise. It can be the treadmill, bike, cross trainer or rowing machine. Make sure that you put the effort in during your cardio section. You need to increase your heart rate!Whey protein 30 minutes after your workout. |
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| Weighted side bends | 3 sets – Max reps (as many as you can do) | ||
Day 2 |
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| Day Off | |||
Day 3 |
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| Shoulders | Legs | ||
| Seated dumb bell press | 3 sets – 15 – 12 – 10 reps | Leg Extension | 3 sets – 15 – 12 -10 reps |
| Up right row | 3 sets – 15 – 12 -10 reps | Dumb bell lunges | 3 sets – 15 – 12 – 10 reps |
| Side dumb bell raises | 3 sets – 15 – 12 -10 reps | Seated calf raises | 3 sets – 15 – 12- 10 reps |
| Abdominals | Cardio | ||
| Crunch/Bench Crunch | 3 sets – Max reps (as many as you can do) | 20 mins of cardio exercise. It can be the treadmill, bike, cross trainer or rowing machine. Make sure that you put the effort in during your cardio section. You need to increase your heart rate!Whey protein 30 minutes after your workout. |
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| Weighted side bends | 3 sets – Max reps (as many as you can do) | ||
Day 4 |
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Day off |
Day 5 |
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Biceps |
Triceps |
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Barbell curls |
3 sets – 15 – 12 – 12 reps |
Bench dips |
3 sets – Max reps ( can be performed with just your body weight or a weight placed on your lap) |
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Individual Dumb bell curls |
3 sets – 15 – 12 – 12 reps | Triceps pushdown (cable) | 3 sets – 15 -12- 10 reps |
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Abdominals |
Cardio | ||
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as Day 1 |
as Day 1 |
Day 6 |
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| Day Off | |||
Day 7 |
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| Day Off | |||
If you're still keen to try and shave off some more time from your workout routine then you could try 'supersets'. Basically they involve performing two exercises back to back. For example when working on you arms you could perform your 1st set of barbell curls then go straight to your first set of dumb bell curls
Supersets are also a great way of burning fat during your workout.
Always remember that the correct nutrition is vital to generating that body and also achieving those results in the gym that we all want.
After your workout we would recommend OPTI Whey Protein to feed those muscles you've just worked on.
How about a dose of L glutamine in order to prevent muscle soreness and depletion of those muscles!
Try and vary your workout every 6 weeks so that your body doesn't become used to the same exercises.
Keep checking the Training page for new and exciting workout routines
Train hard!!!!!
*Beginners need to seek advice before undertaking the workout above*
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L Glutamine
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About Us
Optimus Protein was founded with the aim to provide a core range of quality yet affordable Sports Supplements in the UK, including protein powders, whey protein shakes, whey isolate, creatine and lots more.
Using the knowledge and experience of its staff, Optimus Protein has sourced and developed some of the best quality sports supplements on the market today. We buy only the finest ingredients direct from the suppliers then blend and repackage everything in house ...Read More
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