Full body workout
If you want to discard some body fat, a full body workout can be the best choice to start with.
Below is a list of exercise which helps you to start. They are very effective for each body part.
Exercise to start with
| Back
· Bent-over barbell rows · Pull-ups · Seated cable rows
Biceps · Standing barbell curls · Iternate dumbbell curls · Preacher curls
Chest · Bench Presses · Incline barbell presses · Dumbbell presses
Triceps · Parallel-bar dips · Lying Dumbbell Extensions · Pushdowns |
Shoulders
· Dumbbell presses · Behind Neck Presses · Upright Rows
Calves · Standing calf raises · Seated calf raises · Donkey calf raises
Legs · Squats · Leg presses · Hack squats Abs · Hanging leg raises · Decline-bench crunches · Rope crunches
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Some sample of full body workout:
| 1. Barbell Bench Press – Medium Grip
2-4 sets, 10-12 reps |
2. Barbell Bench Press – Medium Grip
2-4 sets, 10-12 reps |
| 3. Dumbbell Bench Press: 2-4 sets, 10-12 reps
|
4. Bent-over barbell rows: 2-4 sets, 10-12 reps |
| 5. Barbell Curl: 2-4 sets, 10-12 reps | 6. Dips-Triceps Version: 2-4 sets, 10-12 reps |
| 7. Hanging Leg Raise: 2-4 sets, 10-12 reps | 8. Barbell Squat: 2-4 sets, 10-12 reps |
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