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    Creating A Full Body Workout Final

    Uploaded by

    Hunter Rocks
    This document provides instructions for creating a full body workout by selecting 1-2 exercises from categories including push, overhead press, pull, knee dominant, hinge, and core/carries. Exercises target multiple muscle groups to improve functional strength and cause calorie burn. The workout is designed to be simple and consistent, performed 2-3 times per week with sets of 8-12 reps and short rest periods between exercises.

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    © All Rights Reserved
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    Creating A Full Body Workout Final

    Uploaded by

    Hunter Rocks
    563 views2 pages
    This document provides instructions for creating a full body workout by selecting 1-2 exercises from categories including push, overhead press, pull, knee dominant, hinge, and core/carries. Exercises target multiple muscle groups to improve functional strength and cause calorie burn. The workout is designed to be simple and consistent, performed 2-3 times per week with sets of 8-12 reps and short rest periods between exercises.

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    Creating a full body workout Final

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    This document provides instructions for creating a full body workout by selecting 1-2 exercises from categories including push, overhead press, pull, knee dominant, hinge, and core/carries. Exercises target multiple muscle groups to improve functional strength and cause calorie burn. The workout is designed to be simple and consistent, performed 2-3 times per week with sets of 8-12 reps and short rest periods between exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    563 views2 pages

    Creating A Full Body Workout Final

    Uploaded by

    Hunter Rocks
    This document provides instructions for creating a full body workout by selecting 1-2 exercises from categories including push, overhead press, pull, knee dominant, hinge, and core/carries. Exercises target multiple muscle groups to improve functional strength and cause calorie burn. The workout is designed to be simple and consistent, performed 2-3 times per week with sets of 8-12 reps and short rest periods between exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Creating A Full Body Workout 

    Full body workouts are designed to improve your functional strength and target 
    multiple muscle groups simultaneously (causing ​massive​ calorie burn). My 
    personal training style is very simple and straightforward. I believe simplicity is 
    the cousin to consistency. 
     

     
     
    In this guide I will teach you how to quickly build a full body workout for yourself!  
     

    Instructions 

    - Pick 1-2 exercises from each category. 


    - Perform 3-4 sets of 8-12 reps for each 
    exercise. 
    - Rest 30-60 secs between each set 
    - Rest 1-2 minutes between each exercise) 
    - Choose a weight that challenges you slightly, 
    but still allows you to complete the 
    suggested set and rep amounts. 
    - Perform routine 2-3 times per week 

    WWW. BRIXFITNESS.COM
    Creating A Full Body Workout 
     
     
    Push  Knee Dominant 
    ——————  —————— 
    ● Barbell chest press  ● Bodyweight squat 
    ● Dumbbell chest press  ● Barbell squat 
    ● Push up  ● Smith machine squat 
    ● Elevated push up  ● Leg press 
    ● Barbell overhead press  ● Split-squat 
    ● Cable Fly  ● Walking dumbbell lunges 
    ● Incline bench press  ● Dumbbell reverse lunge 
      ● Goblet squat 
    ● Dumbbell front squat 
     
    ● Barbell front squat 
    Overhead Press    
    —————— 
    ● Dumbbell overhead 
    press   Hinge  
    ● Machine overhead  —————— 
    press  ● Barbell deadlift 
    ● Single arm dumbbell  ● Dumbbell deadlift 
    press  ● Barbell hip thrust 
    ● Military press  ● Kettlebell swing 

     
    Pull   
    ——————  Core/Carries 
    ● Barbell row  —————— 
    ● Dumbbell row  ● Body weight russian 
    ● T-Bar row  twist 
    ● Lat pulldown  ● Dumbbell russian twist 
    ● Wide grip seated  ● Superman 
    cable row   ● Wood chops 
    ● Close grip seated  ● Sit ups 
    cable row  ● Dumbbell farmer carry 
    ● Pull-up  ● Dumbbell at chest 
    ● Assisted pull-up  farmer carry 
     
     
     
     

    WWW. BRIXFITNESS.COM

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