Full Body Workout Excercise
Deadlift
- Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.
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SETS
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REPS
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RPE
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REST
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| 1 | 12 | Light 2-3 |
1-2 mins
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| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 90kg (inc bar) |
Smith Machine Lunges
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SETS
|
REPS
|
RPE
|
REST
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| 1 | 12 | Light 2-3 |
1-2 mins
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| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 20kg |
Military Press - Barbell
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SETS
|
REPS
|
RPE
|
REST
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| 1 | 12 | Light 2-3 |
1-2 mins
|
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 40kg |
Lat pulldown
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SETS
|
REPS
|
RPE
|
REST
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| 1 | 12 | Light 2-3 |
1-2 mins
|
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 30kg |
Bicep Curls - Cable machine
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SETS
|
REPS
|
RPE
|
REST
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| 1 | 12 | Light 2-3 |
1-2 mins
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| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 20kg |
Power Sled Push
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SETS
|
REPS
|
RPE
|
REST
|
| 1 | 12 | Light 2-3 |
1-2 mins
|
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 75kg |