FULL BODY
FULL BODY 1
Exercise: repetitions x sets
Squats 10 x 3
Reverse Lunges 10 x 3
RDL 10 x 3
Wide grip pull ups 10 x 3
Wide chest press 10 x 3
DB flyes 10 x 3
Neutral row 10 x 3
Upright row 10 x 3
Lateral Raises 10 x 3
Wide shoulder press 10 x 3
Bicep curls x 10
Tricep extensions x 10
SUPERSET x 3
FULL BODY 2
Exercise: repetitions x sets
Deadlifts 10 x 3
Bulgarian split squats 10 x 3
Glute bridges 10 x 3
Wide pull up 10 x 3
Neutral chest press 10 x 3
Pullover 10 x 3
Wide row 10 x 3
Front raises 10 x 3
Neutral shoulder press 10 x 3
Core:
Leg raises x 10
Sit ups x 15
Russian Twists x 20
Plank x 30 second
x 3
NOTE: If you need options or alternatives for exercises and equipment please check the Equipment Options
Please feel free to make these programs work for you. Use this as a foundation but chop and change things. Superset or tri-set exercises together for efficiency and time-saving. Adjust the number of reps or sets. Do your thing and never forget that the work out that works out is the one that works for you.