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Full Body - anterior chain focus

Main workout 1) Squats 2) Barbell Shoulder Press 3) Bulgarian Split Squat 4) DB Chest Press 5) Leg Extension machine 6) pallof press 7) banded (hold) dead bug

  • 1 hour
  • Intermediate
  • Shoulders · Chest · Abdominals · Obliques · Glutes · Quadriceps · Full Body

Interests

Build muscle Strength Strength & conditioning Toning Mobility

Anatomy

Equipment

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Leg Extension Machine

Barbell

Dumbbell

Resistance Bands

Bench

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Exercises

Warm up

Squat to Stand
Beginner
Hamstrings | Quadriceps | Lower Back
Set Reps
1 10
Open the Gate
Beginner
Hamstrings | Quadriceps | Hip Abductors | Glutes
Set Reps
1 6
Shoulder Figure 8
Beginner
Shoulders
Set Reps
1 6

Main workout 1 of 3

1) Squats 2) Barbell Shoulder Press 3) Bulgarian Split Squat 4) DB Chest Press 5) Leg Extension machine 6) pallof press 7) banded (hold) dead bug

Barbell Back Squat No Rack
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 30
Standing Barbell Shoulder Overhead Military Press
Beginner
Shoulders
Set Reps Weight (kg)
1 8 15
Bulgarian Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 6
Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 8 7
Leg Extension Machine
Beginner
Quadriceps
Set Reps Weight (kg)
1 8 -
Resistance Band Kneeling Press Out (Mid Anchored)
Intermediate
Abdominals
Set Reps
1 10
Resistance Band Deadbug Overhead Mid Anchored
Beginner
Abdominals
Set Reps
1 16

Main workout 2 of 3

Barbell Back Squat No Rack
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 32
Standing Barbell Shoulder Overhead Military Press
Beginner
Shoulders
Set Reps Weight (kg)
1 8 20
Bulgarian Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 8
Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 8 8
Leg Extension Machine
Beginner
Quadriceps
Set Reps Weight (kg)
1 8 -
Resistance Band Kneeling Press Out (Mid Anchored)
Intermediate
Abdominals
Set Reps
1 10
Resistance Band Deadbug Overhead Mid Anchored
Beginner
Abdominals
Set Reps
1 16

Main workout 3 of 3

Barbell Back Squat No Rack
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 35
Standing Barbell Shoulder Overhead Military Press
Beginner
Shoulders
Set Reps Weight (kg)
1 8 22
Bulgarian Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 10
Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 8 9
Leg Extension Machine
Beginner
Quadriceps
Set Reps Weight (kg)
1 8 -
Resistance Band Kneeling Press Out (Mid Anchored)
Intermediate
Abdominals
Set Reps
1 10
Resistance Band Deadbug Overhead Mid Anchored
Beginner
Abdominals
Set Reps
1 16

Created by

Rachel Potter Fitness
Personal trainer

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