Medium grip incline bench press 2 working sets
Close grip incline bench press 1 working set
ıncline rear delt raise (one arm, pinky up) 2 working sets
db concentration curl 2 working sets
db sumo squat 2 working sets
db one leg calf raise 1 working set
seated db shoulder press 2 working sets
one arm db row 2 working sets
two arm db overhead triceps extension 2 working sets
db leg curl 2 working sets
bench knee tuck for abs 2 working sets
Seated hamstring curl machine
Seated row machine (elbows in)
Seated shoulder press machine
One arm cable curl
Leg press single leg calf raise
One arm cable rear delt lateral
Chest press machine
Seated row machine (elbows out)
One arm reverse cable pushdown
Leg extension
Weighted ab machine
One arm cable side lateral raise
Seated db shoulder press
Meadows row
Db leg curl
Concentration curl
Db calf raise
Db sumo squat
One arm incline db rear delt raise
Flat db bench press
Two arm db overhead triceps extension
Sideways one arm incline db side lateral raise
Bench knee tuck
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One arm reverse grip db row
One arm seated db shoulder press (neutral grip)
Seated barbell curl
Db leg curl
Single leg db calf raise
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medium grip incline bench press 2 warm ups - 2 working sets
narrow grip incline bench press 2 working sets ( 1 drop set after 2nd one )
one arm rear delt db raise on incline bench 3 working sets ( 2 normal sets, 1 set partial swings a la john meadows )
single leg db calf raise 2 working sets ( 1 drop set after 2nd one )
this full body program was supposed to include quad work as well but since my lower back is a little bit sensitive, i didnt want to risk a long term injury.
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after being sick for a few days, i wanted to come back with something new. so i used dan john’s workout generator.
i kept the weights light. supersets and trisets made me sweat but difficulty level was 5/10.
superset
Goblet squat 3x8
seated barbell overhead press 3x8
Triset
Db deadlift 3x8 (holding one db vertical)
Batwings 3x8
Superman 3x8
Superset
One arm farmer carry 20 metres per arm
side plank lift 3x8
medium grip incline bench press
one arm dumbbell row
*for these 2 exercises, i increased the weight every set. then i finished with a back off set where i decreased the weight a little.
split squat - goblet squat superset
- i held the dumbbell in goblet position and did 12 reps of split squat for each leg. then immediately i switched to goblet squat and did another 12 reps. that was 1 set. i did this superset for a total of 3 sets.
i did this workout during my one hour lunch break so had to cut it short but after a week of being sick, it felt really good.
chest, lats and upper legs are done. next full body workout will include an overhead press, rear delt raise, biceps curl, triceps extension, ab and calf work.
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seated db press
standing alternate db curl
overhead db triceps extension
rear delt raise on an incline bench
single leg db calf raise
seated reverse grip barbell curl
dumbbell split squat - flat db bench press superset
i did a total of 5 rounds
12 split squat - 12 press
12 split squat - 12 press
12 split squat - 12 press
12 split squat - 8 press
12 split squat - 8 press
then i finished off with one arm farmer walk
did 3 sets with each arm
i did it in my one hour lunch break so was forced to rest little between sets
it was exhausting but felt great
definitely not a bodybuilding style workout though
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db split squat
12-12-12 3 progressively heavier warm up sets
1 working set of 15 reps
single leg db calf raise
10-10 2 progressively heavier warm up sets
1 working set of 25 reps
one arm db row
10-10 2 progressively heavier warm up sets
1 working set of 12 reps
close grip incline bench press
1 warm up set of 12 reps
1 working set of 12 reps
i hit all my rep targets today. in the next session where i do these exercises, weights will slightly go up
incline rear delt raise
1 working set of 25 full reps
1 working set of 25 partial swings
Floor db press
2 warm up sets of 12 reps
1 working set of 12 reps
Standing alternate db curl
1 warm up set of 12 reps
1 warm up set of 8 reps
1 working set of 12 reps
dumbbell thruster (squat & press)
1 working set of 20 reps
last exercise is for conditioning.
i hit my all target reps today as well.
all weights will slightly increase next time.
im glad i read stuart mcrobert’s beyond brawn. this progressive overload thing is making me feel very motivated.
Seated db press
3 warm up sets of 12-12-8
1 working set of 11 reps
Concentration curl
2 warm up sets of 12-10 reps
1 working set of 15 reps
Db skullcrusher
2 warm up sets of 15-12 reps
1 working set of 14 reps
One arm side lateral raise
1 working set of 20 reps
Single leg db calf raise
1 warm up set of 15 reps
1 working set of 20 reps
rear delt raise on incline bench
1 working set of 22 reps (full reps)
1 working set of 22 reps (partial swings with a heavier weight)
dumbbell floor press
1 warm up set of 15 reps
1 warm up set of 12 reps
1 working set of 10 reps (max)
1 working set of 10 reps (back off)
standing alternate db curl
2 warm up sets of 12 reps for each arm
1 working set of 10 reps for each arm
dumbbell pullover
1 warm up set of 20 reps
1 working set of 20 reps
One arm db row
1 working set of 10 reps
Incline close grip bench press
1 working set of 11 reps
Cross body hammer curl
1 working set of 18 reps
Db squat press
1 working set of 17 reps
seated db press
1 working set of 9 reps (2 reps down from last try. demoralizing)
concentration curl
1 working set of 12 reps
db skullcrusher
1 working set of 12 reps (2 reps down from last try. demoralizing)
single leg db calf raise
1 working set of 21 reps
one arm side lateral raise
1 working set of 17 full reps + 17 partial reps
i did the workout in my 1 hour lunch break and my whole upper body is shaking while im typing right now.
my weight is down 1 kg (from 76 kg to 75 kg) because i started to walk more and also weight train more frequently.
i want to get in a little bit better shape without restricting my calories too much.
i had lost around 30 kgs in 2014-2015 (i had kept a log in tnation forums) but i just cant stand being hungry anymore.
life is short. i want to enjoy it more.
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incline rear delt raise
1 working set of 25 reps
db floor press
1 working set of 11 reps
alternate db curl
1 working set of 12 reps (each arm)
Db squat and press
1 working set of 20 reps
Db leg curl
1 working set of 20 reps