Full Body Weight Lifting Workout

The following weight training routine is an advanced program designed to stimulate more muscle activity via higher intensity levels. By employing more intensity levels, you increase the chances of more muscle growth. However, higher intensity levels require more rest, which is what this weight training program lays out.

This routine uses supersets to add more intensity to your program. By increasing the intensity of the program, you will force your body to work harder which in turn, will help build more muscle mass.

This routine is a tough one so you should be an advanced weight trainer before you attempt this workout routine. If you haven’t been weight training for at least 6 months, you need to use a different program because this one is not for the beginner.

The bottom line is to constantly improve your performance by exposing your body to higher intensity levels and physical overloads. The following workout program is designed to bring your body more results faster.

The volume of training and intensity levels are very high and we recommend that you proceed carefully with caution. Once you have adopted solid training form and acquired good nutritional habits, the following weight lifting program will take your body to the next level.

This weight lifting routines will use an advanced technique called Super Sets. A super set is a technique where two exercises are done in continuous fashion using two different muscle groups, such as doing a biceps curl immediately followed by close grip bench presses is considered on super set. Remember, there is no rest in between exercises.

Program Duration: 4 to 8 weeks weight lifting routine

The training schedule for this weight lifting routine is as follows:

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Back, shoulders and abs	Rest	Quadriceps, hamstrings and calves	Rest	Chest, arms and abs	Rest	Repeat cycle

Day one – Back and shoulders, abs

Body part	Exercise	Warm up	Repetitions
Warm up	Aerobic exercise (Stationary bike, stair climber, elliptical)	5-10 mins
Back	Lat pull downs     Bent-over rows       Seated cable rows     Shoulder shrugs	20 reps     15 reps       15 reps     15 reps	1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 6-8 reps 1 x 12 reps 1 x 10 reps 1 x 8-10 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps
Shoulders	Shoulder press       Seated shoulder press     Super set with Lateral raise	20 reps	1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 6 – 8 1 x 12 reps 1 x 10 reps 1 x 8 reps Super set 3 x 12 reps
Abs	Ab crunches		1 x 25 reps 1 x 25 reps 1 x 25 reps 1 x 25 reps
Warm down	Light stretching	5-10 mins

Day three: Quadriceps, hamstrings, and calves

Body part	Exercise	Warm up	Repetitions
Warm up	Aerobic exercise (Stationary, bike, stair climber, elliptical)	5-10 mins
Quadriceps	Leg extensions       Squats       Leg press	20 reps       20 reps       15 reps	1 x 15 reps 1 x 12 reps 1 x 12 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 6-8 reps 1 x 12 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps 1 x 20 reps
Hamstrings	Leg press     Leg curl	15 reps     15 reps	1 x 12 reps 1 x 12 reps 1 x 10 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps
Calves	Standing calf raises     Seated calf raises	25 reps     25 reps	1 x 20 reps 1 x 20 reps 1 x 20 reps 1 x 20 reps 1 x 15 reps 1 x 15 reps
Warm down	Light stretching	5-10 mins

Day five: Chest, biceps, and triceps, abs

Body part	Exercise	Warm up	Repetitions
Warm up	Aerobic exercise (Stationary bike, stair climber, elliptical)	5-10 mins
Chest	Bench press       Incline press       Flat bench fly     Superset with Dips	20 reps       15 reps	1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 6 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 6-8 reps 1 x 12 reps 1 x 12 reps 1 x 12 reps Superset 1 x 12 reps 1 x 12 reps 1 x 12 reps
Biceps	Standing barbell curls       Superset with Preacher curls	20 reps           15 reps	1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps Superset 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps
Triceps	Pushdown     Superset with Lying triceps extensions		1 x 8 reps 1 x 8 reps 1 x 8 reps Superset 1 x 8 reps 1 x 8 reps 1 x 8 reps
Abs	Ab crunches		1 x 20 reps 1 x 20 reps 1 x 20 reps 1 x 20 reps
Warm down	Light stretching	5-10 mins

It is very important that you use a weight training log to record all aspects of your workouts. By using a weight training log, you’ll see your strengths and weakness’ and you can use this information to improve your training by changing your workout. Use these 3 tips to change up your workouts. 1) Use heavier weight than the last workout for the same exercise for the same amount of repetitions and same rest periods. 2) Use the same weight as your last workout for the same exercise but for more repetitions using the same rest periods. 3) Use the same amount of weight and repetitions as your last workout but do the exercise is less time.

** The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a health care professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.