Advanced Full Body
High-intensity full body workout for experienced lifters. Requires good form and baseline strength.
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Bench Press
Equipment: Barbell
Chest
A compound upper body exercise that primarily targets the chest, shoulders, and triceps.
Sets
4
Reps per Set
5
Barbell Squat
Equipment: Barbell
Legs
The king of leg exercises, targeting quads, glutes, and hamstrings.
Sets
4
Reps per Set
5
Bent Over Barbell Row
Equipment: Barbell
Back
A compound movement that strengthens the back, lats, and biceps.
Sets
3
Reps per Set
6
Dumbbell Shoulder Press
Equipment: Dumbbells
Shoulders
Primary shoulder exercise for strength and mass.
Sets
3
Reps per Set
6
Dumbbell Bicep Curls
Equipment: Dumbbells
Arms
Isolation exercise for bicep development.
Sets
3
Reps per Set
8
Tricep Dips
Equipment: Bodyweight
Arms
Bodyweight exercise for tricep and chest activation.
Sets
3
Reps per Set
8
Planks
Equipment: Bodyweight
Core
Core strengthening exercise for stability and endurance.
Sets
3
Reps per Set
60
Total Exercises
7
Total Sets
23
Est. Duration
90
