Full Body

Drew Cavner
Are you tired of your same old workout plan? Are you looking for something new to spice up your regiment? Look no further. Everyday I deal with people that are stuck in the "two body parts per day/ 5 days per week" workout program. Not only will your body physically get used to this program, but you will become mentally sick of the same thing day in and day out. For the next month to two months try just going to the gym three days a week, and working out your full body each time. The days you don't lift weights you can do cardio. Now, in order to save time you will need to do tri sets of your three major muscle groups, then focus on your secondary muscle groups at the end when they are already exhausted. Not only is this a great way to shock your body into growth, but it is also great for your cardio if you do it correctly. Also, studies have shown that the more you work your major muscle groups, the more your body releases natural hormones which will in return, grow and recover faster.

On Monday try using just free weights. For each tri-set choose a leg, chest, and back workout of your choice. Once you complete a set of legs go directly to your chest workout, followed by your back. There should be no rest at all. Each muscle group will recover while you are working the other muscle group. You will also be getting your cardio from the high intensity. On Wednesday do the same thing but use only machines. Friday, integrate both machines and free weights. Always make sure that you are using weight that will challenge you and help you grow. Here is an example.

Weights = Monday,Wednesday,Friday


Legs - 1 x 12 / 1 x 10 / 1 x 8 / 1 x 6
Chest - 1 x 12 / 1 x 10/ 1 x 8 / 1 x 6
Back - 1 x 12 / 1 x 10/ 1 x 8 / 1 x 6

Legs - 3 x 12
Chest - 3 x 12
Back - 3 x 12

Legs - 2 x 20
Chest - 2 x 20
Back - 2 x 20

Bicep - 3 x 10
Tricep - 3 x 10