Beginner’s Full Body Blast

This simple full-body workout is designed for the beginner with less than six months of weight training experience. It can also be used during de-load training or while traveling. Full-body workouts are great for fat loss because it stimulates a large portion of the body’s muscle mass, which increases the metabolic rate for up to 48 hours after the workout.

To use this workout as a complete training program, exercise three times per-week with four days of rest, alternating every other day. This work/rest cycle is necessary to ensure enough recovery time since you will be working every major muscle group during every workout.

For most people, this workout should only be used for four to six weeks, after which a 3-day split or upper/lower split program should be used in order to ensure progression.

Exercise Sets Reps
Squat  3 10- 12
Incline Bench Press  3 10 – 12
Bent-over Barbell Row  3 10 – 12
Shoulder Press  3 10 – 12
Dumbbell Deadlift 3 10 – 12
Triceps Press Down 3 10 – 12
EZ Bar Biceps Curl 3 10 – 12
 Crunch 3 15 – 20

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