Gym - Full Body Workout
You recently completed an upper body session that felt too challenging and a leg day that was just right. Today we combine these into a balanced full-body routine with adjusted intensity for the bench press.
Warmup
(2)Rowing Machine
Maintain a steady, moderate pace to engage the legs, core, and back. Focus on a smooth drive and recovery phase.
Dynamic Shoulder and Hip Circles
Perform large controlled circles with your arms and then your legs to mobilize the shoulder and hip joints.
Main Workout
(6)Barbell Squat
Weight is total bar weight. Keep your chest up and core braced as you lower your hips until your thighs are parallel to the floor.
Barbell Bench Press
Weight is total bar weight. Based on your feedback, this weight has been reduced. Lower the bar to mid-chest and press upward with control.
Barbell Bent Over Row
Weight is total bar weight. Hinge at the hips with a flat back and pull the barbell toward your lower ribs, squeezing your shoulder blades.
Dumbbell Lateral Raise
Weight is per dumbbell. Stand tall and lift the weights out to your sides until they reach shoulder height, keeping a slight bend in the elbows.
Triceps Rope Pushdown
Weight is per side. Using the cable stack, push the rope down while keeping your elbows tucked at your sides.
Cable Face Pull
Weight is per side. Pull the rope toward your forehead, pulling the ends apart and keeping your elbows high to target the rear delts.
Cooldown
(2)Standing Quad Stretch
Stand on one leg, pull your heel toward your glute, and hold. Keep your knees together and chest upright.
Doorway Chest Stretch
Place your forearms on a door frame and lean forward slightly to stretch the chest and front of the shoulders.