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    Full Body Burner

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    Erica Jansson
    This document outlines a full body workout program split into three weeks of workouts focusing on legs, shoulders, back, and upper body. The first three weeks include exercises like barbell squats, hip thrusts, lunges, rows, and bicep curls. Weeks 4-6 progress the exercises with variations like double pause squats, pulldowns, and tricep extensions. Supersets are incorporated throughout using exercises that target similar muscle groups for increased intensity and time efficiency.

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    Full Body Burner

    Uploaded by

    Erica Jansson
    159 views4 pages
    This document outlines a full body workout program split into three weeks of workouts focusing on legs, shoulders, back, and upper body. The first three weeks include exercises like barbell squats, hip thrusts, lunges, rows, and bicep curls. Weeks 4-6 progress the exercises with variations like double pause squats, pulldowns, and tricep extensions. Supersets are incorporated throughout using exercises that target similar muscle groups for increased intensity and time efficiency.

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    This document outlines a full body workout program split into three weeks of workouts focusing on legs, shoulders, back, and upper body. The first three weeks include exercises like barbell squats, hip thrusts, lunges, rows, and bicep curls. Weeks 4-6 progress the exercises with variations like double pause squats, pulldowns, and tricep extensions. Supersets are incorporated throughout using exercises that target similar muscle groups for increased intensity and time efficiency.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    159 views4 pages

    Full Body Burner

    Uploaded by

    Erica Jansson
    This document outlines a full body workout program split into three weeks of workouts focusing on legs, shoulders, back, and upper body. The first three weeks include exercises like barbell squats, hip thrusts, lunges, rows, and bicep curls. Weeks 4-6 progress the exercises with variations like double pause squats, pulldowns, and tricep extensions. Supersets are incorporated throughout using exercises that target similar muscle groups for increased intensity and time efficiency.

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    Full Body Burner

    Whitney Simmons
    Weeks 1-3
    Legs A
    1. Barbell Sumo Back Squats​ 3 x 10
    2. Barbell Hip Thrusts​ 4 x 12
    3. Dumbbell Deficit Curtsy Lunges​ 3 x 15/side
    4. Superset x 3
    - ​Dumbbell Assisted 1-Leg Romanian Deadlifts​ x 10/side
    - ​Dumbbell Romanian Deadlift​ x 10
    5. Cable Standing Abductors​ 2 x 20/side
    6. Swiss Ball Hamstring Curls​ 2 x 15

    Shoulders
    1. Dumbbell Lateral Raises​ 4 x 15
    2. Dumbbell Seated Arnold Press​ 3 x 12
    3. Superset x 3
    - ​Cable 1-Arm Rear Delt Pulls​ x 15/side
    - ​Dumbbell Front Raises​ x 12
    4. Dumbbell Y Press​ 3 x 12
    5. Dumbbell Lateral Raise Complex​ 2 x 15

    Back
    1. Dumbbell 1-Arm Row​ 4 x 10/side
    2. Cable Close-Grip Stretchers​ 3 x 12
    3. Superset x 3
    - ​Cable Kayak Rows​ x 12/side
    - ​Cable Straight-Arm Pulldowns​ x 12
    4. Close-Grip Seated Rows​ 3 x 10
    5. Superset x 3
    - ​Cable Face Pulls​ x 15
    - ​Cable 1-Arm Rear Delt Pulls​ x 12/side

    Legs B
    1. Barbell Sumo Deadlifts​ 4 x 8
    2. Dumbbell Split Squats​ 3 x 10/side
    3. Superset x 3
    - ​Barbell Hip Thrusts​ x 10

    ★ Click on each exercise name to view a video demonstration.


    - ​Barbell B-Stance Hip Thrusts​ x 10/side
    4. Superset x 3
    - ​Dumbbell Sumo Squats​ x 15
    - ​Squat Jumps​ x 10
    5. Cable Glute Kickbacks​ 3 x 12/side

    Upper Body
    1. Dumbbell Lateral Raises​ 3 x 15
    2. Barbell 1 1/2 Bicep Curls​ 3 x 12
    3. Superset x 3
    - ​Cable Tricep Pushdowns​ x 15
    - ​Cable Bicep Curls​ x 15
    4. Dumbbell Seated Arnold Press​ 3 x 12
    5. Dumbbell Incline Bench Press​ 3 x 12
    6. Superset x 3
    - ​Dumbbell Shoulder Around the Worlds​ x 12
    - ​Dumbbell Front Raises​ x 12
    7. Tricep Dips​ 3 x 15

    Weeks 4-6
    Legs A
    1. Barbell Double Pause Sumo Back Squats​ 4 x 8
    2. Barbell Hip Thrusts​ 3 x 15
    3. Dumbbell Deficit Curtsy Lunges​ 3 x 12/side
    4. Superset x 3
    - ​Dumbbell Romanian Deadlift​ x 12
    - ​Dumbbell Assisted 1-Leg Romanian Deadlifts​ x 15/side
    5. Leg Curl Complex​ (5 regular + 5 double pause + 5 slow negative) x 3

    Shoulders
    1. Dumbbell Lateral Raises​ 3 x 20
    2. Dumbbell Seated Shoulder Press​ 3 x 12
    3. Superset x 3
    - ​Cable Upright Row​ x 15
    - ​Dumbbell Rear Delt Fly​ x 15

    ★ Click on each exercise name to view a video demonstration.


    4. Dumbbell Seated Arnold Press​ 3 x 10
    5. Dumbbell Shoulder Around the Worlds​ 3 x 10
    6. Dumbbell Lateral Raise Complex​ 3 x 15

    Back
    1. Wide-Grip Lat Pulldowns​ 4 x 10
    2. Close-Grip Seated Rows​ 3 x 12
    3. Superset x 3
    - ​Barbell Overhand Bent-Over Row​ x 8
    - ​Barbell Underhand Bent-Over Row​ x 8
    4. Cable Close-Grip Stretchers​ 3 x 12
    5. Superset x 3
    - ​Cable Face Pulls​ x 15
    - ​Cable 1-Arm Rear Delt Pulls​ x 12/side

    Legs B
    1. Barbell Sumo Deadlifts​ 3 x 10
    2. Barbell Hip Thrusts​ 4 x 10
    3. Superset x 3
    - ​Dumbbell Split Squats​ x 10/side
    - ​Jumping Lunges​ x 12/side
    4. Cable Glute Kickbacks​ 3 x 12/side
    5. Superset x 2
    - ​Resistance Band Hip Thrusts​ x 20
    - ​Resistance Band Hip Abductors​ x 20

    Upper Body
    1. Dumbbell Lateral Raises​ 3 x 15
    2. Dumbbell Hammer Curls​ 3 x 12/side
    3. Superset x 3
    - ​Cable Tricep Pushdowns​ x 15
    - ​Cable Overhead Tricep Extensions​ x 15
    4. Dumbbell Seated Arnold Press​ 3 x 12
    5. Dumbbell Incline Bench Press​ 3 x 12
    6. Superset x 3
    - ​Dumbbell Shoulder Around the Worlds​ x 10
    - ​Dumbbell Front Raises​ x 12
    7. Barbell Bicep 21’s​ x 2

    ★ Click on each exercise name to view a video demonstration.

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