Full Body Blast Workout


Monday: Legs


Single Leg Extensions 4 x 10
Double Leg Extensions 4 x 10
Deadlifts 4 x 8
Lunges 50 Steps
Reverse Hack Squats 4 x 10
Cable Kick-Backs 4 x 10

Tuesday: Back

Close Grip Seated Cable Row 4 x 10
Wide Grip Lat Pulls 4 x 10
Dumbbell Row 3 x 10
Single Arm Seated Cable Row 3 x 10
Close Grip Lat Pulls 4 x 10

Wednesday: Shoulders

Dumbbell Shoulder Press 4 x 10
Side Lateral Cable Raises 4 x 10
Front Raises 4 x 10
Reverse Fly’s 4 x 10



Thursday: Legs

Single Leg Extension 4 x 10
Double Leg Extension 4 x 10
Leg Press 4 x 10
Barbell Squats 3 x 10
Jumping Weighted Barbell Squats 4 x 10
Weighted Side Lunges 50 x Each Side

Friday: Abs

Hanging Leg Raises 4 x 15
Medicine Ball Ab Crunch 4 x 15
Lying Leg Raises 4 x 15
Hanging Leg Raises 4 x 10

Saturday: Rest

Recovery

Sunday: Back

Close Grip Seated Cable Row 4 x 10
Wide Grip Lat Pulls 4 x 10
Bent-Over Barbell Row 4 x 10
Single Arm Seated Cable Row 3 x 10
Close Grip Lat Pulls 4 x 10