Whole body workout

Details

Duration

2 weeks

Repeat

7 day cycle

Schedule

Day 1 Workout

Day 2 Rest

Day 3 Workout

Day 4 Rest

Day 5 Workout

Day 6 Rest

Day 7 Rest

Target gender

Males, Females

Experience level

Beginner

Duration	2 weeks
Repeat	7 day cycle
Schedule	Day 1 Workout Day 2 Rest Day 3 Workout Day 4 Rest Day 5 Workout Day 6 Rest Day 7 Rest
Target gender	Males, Females
Experience level	Beginner

Workouts

Day 1

#	Exercise	Details	Actions
1	Reverse Crunch	sets 1 \| reps 10-20
2	Crunch	sets 1 \| reps 10-20
3	Broomstick Twist	sets 1 \| reps 20-30
4	Front Squat	sets 1 \| reps 10
5	Standing Calf Raise	sets 1 \| reps 15
6	Widr-Grip Pull-Down	sets 1 \| reps 10-12
7	Handlebar Pull-Down	sets 1 \| reps 12
8	Dumbbell Incline Press Incline - 20 to 30 degrees.	sets 1 \| reps 12
9	Dumbbell Pullover	sets 1 \| reps 12
10	Barbell Row	sets 1 \| reps 12
11	Dumbbell Shoulder Press Incline - 70 degrees.	sets 1 \| reps 12
12	Barbell Curl	sets 1 \| reps 12
13	One-Arm Seated Triceps Press	sets 1 \| reps 12
14	Hands gripper	sets 1 \| reps 12

Day 3

#	Exercise	Details	Actions
1	Reverse Crunch Incline - 70 degrees.	sets 1 \| reps 10-20
2	Crunch	sets 1 \| reps 10-20
3	Broomstick Twist	sets 1 \| reps 20-30
4	Front Squat	sets 1 \| reps 10
5	Standing Calf Raise	sets 1 \| reps 15
6	Widr-Grip Pull-Down	sets 1 \| reps 10-12
7	Handlebar Pull-Down	sets 1 \| reps 12
8	Dumbbell Incline Press Incline - 20 to 30 degrees.	sets 1 \| reps 12
9	Dumbbell Pullover	sets 1 \| reps 12
10	Barbell Row	sets 1 \| reps 12
11	Dumbbell Shoulder Press	sets 1 \| reps 12
12	Barbell Curl	sets 1 \| reps 12
13	One-Arm Seated Triceps Press	sets 1 \| reps 12
14	Hands gripper	sets 1 \| reps 12

Day 5

#	Exercise	Details	Actions
1	Reverse Crunch Incline - 20 to 30 degrees.	sets 1 \| reps 10-20
2	Crunch	sets 1 \| reps 10-20
3	Broomstick Twist	sets 1 \| reps 20-30
4	Front Squat	sets 1 \| reps 10
5	Standing Calf Raise	sets 1 \| reps 15
6	Standing Calf Raise	sets 1 \| reps 10-12
7	Handlebar Pull-Down	sets 1 \| reps 12
8	Dumbbell Incline Press Incline - 20 to 30 degrees.	sets 1 \| reps 12
9	Dumbbell Pullover	sets 1 \| reps 12
10	Barbell Row	sets 1 \| reps 12
11	Dumbbell Shoulder Press	sets 1 \| reps 12
12	Barbell Curl	sets 1 \| reps 12
13	One-Arm Seated Triceps Press	sets 1 \| reps 12
14	Hands gripper	sets 1 \| reps 12