Workout Plans
2017 Starter's Guide Workout thumbnail

Day 5 : High-Intensity Full Body

Exercises 14
Equipment Yes

Complete warmup circuit two times through before starting workout.

For each A and B exercise pairing (i.e., 1A and 1B, 2A and 2B, etc.), alternate between the two exercises one set at a time—similar to supersets, except follow the dedicated rest periods between exercises.

Exercise 1A

2 sets
20, 10 reps
-- rest

Exercise 1B

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
2 sets
20, 8-10 reps
1-2 min rest
Can substitute with leg press.

Exercise 2

Barbell Straight-Leg Deadlift You'll need: Barbell How to
Barbell Straight-Leg Deadlift thumbnail
2 sets
8-10 reps
1-2 min rest

Exercise 3A

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
2 sets
10, 8-10 reps
-- rest
Can substitute with cable flye.

Exercise 3B

Incline Dumbbell Bench Press You'll need: Bench How to
Incline Dumbbell Bench Press thumbnail
2 sets
10, 6-8 reps
1-2 min rest

Exercise 4A

Lying Dumbbell Pullover to Extension You'll need: Dumbbells, Bench How to
Lying Dumbbell Pullover to Extension thumbnail
2 sets
10, 6-8 reps
-- rest

Exercise 4B

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
2 sets
10, 6-8 reps
1-2 min rest

Exercise 5A

Cable Lateral Raise You'll need: Adjustable Cable Machine How to
Cable Lateral Raise thumbnail
2 sets
10, 6-8 reps
-- rest

Exercise 5B

Dumbbell Rear Delt Flye
exercise image placeholder
2 sets
10, 6-8 reps
1-2 min rest

Exercise 6

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
1 sets
100 yds reps
1-2 min rest

Exercise 7A

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
2 sets
10, 6-8 reps
-- rest

Exercise 7B

Lying Dumbbell Triceps Extension
exercise image placeholder
2 sets
10, 6-8 reps
1-2 min rest

Exercise 8A

Cable Biceps Curl You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Cable Biceps Curl thumbnail
2 sets
10, 6-8 reps
-- rest

Exercise 8B

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
2 sets
10, 6-8 reps
1-2 min rest
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