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Intermediate Full Body Workout Day 1

A perfect mix of strength & hypertrophy lifts

1 hour
Intermediate
Full Body

Interests

Strength Toning Build muscle Bodybuilding Strength & conditioning

Anatomy

Equipment

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Squat Stand

Barbell

Bench

Dumbbell

Assisted Pull Up/Dips Machine

Exercises

Warm Up

Leg Swings Forward & Back in Saggital Plane

Hamstrings | Quadriceps | Glutes

1 30

Alternating Arm Swings/Chest Hugs

1 30

Leg Swings Side to Side in Frontal Plane

Hamstrings | Quadriceps | Glutes

1 30

A 1 of 4

Barbell Front Squat

Quadriceps | Hamstrings

1 15 -

A 2 of 4

Barbell Front Squat

Quadriceps | Hamstrings

1 12 -

A 3 of 4

Barbell Front Squat

Quadriceps | Hamstrings

1 10 -

A 4 of 4

Barbell Front Squat

Quadriceps | Hamstrings

1 8 -

B Superset 1 of 3

Incline Bench Press with Pronated Grip Dumbbells

1 12 -

Chest Supported Incline Row with Dumbbells

1 12 -

B Superset 2 of 3

Incline Bench Press with Pronated Grip Dumbbells

1 10 -

Chest Supported Incline Row with Dumbbells

1 10 -

B Superset 3 of 3

Incline Bench Press with Pronated Grip Dumbbells

1 10 -

Chest Supported Incline Row with Dumbbells

1 8 -

C Superset 1 of 3

Standing Barbell Shoulder Overhead Military Press

1 12 -

Standing Lateral Raise with Dumbbells

1 15 -

C Superset 2 of 3

Standing Barbell Shoulder Overhead Military Press

1 10 -

Standing Lateral Raise with Dumbbells

1 12 -

C Superset 3 of 3

Standing Barbell Shoulder Overhead Military Press

1 10 -

Standing Lateral Raise with Dumbbells

1 12 -

D Superset 1 of 3

Single Leg Deadlift Unsupported with Dumbbells

Quadriceps | Hamstrings | Glutes

1 12 -

Assisted Tricep Dip Resistance Machine

1 12 -

Hanging Straight Leg Raises

1 -

D Superset 2 of 3

Single Leg Deadlift Unsupported with Dumbbells

Quadriceps | Hamstrings | Glutes

1 10 -

Assisted Tricep Dip Resistance Machine

1 10 -

Hanging Straight Leg Raises

1 -

D Superset 3 of 3

Single Leg Deadlift Unsupported with Dumbbells

Quadriceps | Hamstrings | Glutes

1 10 -

Assisted Tricep Dip Resistance Machine

1 10 -

Hanging Straight Leg Raises

1 -

Created by

Sustain Health & Lifestyle Coaching

Personal trainer

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