New Weight Lifting Workout: Full Body

It’s always nice to switch up a weight lifting workout so that you keep your body guessing, which allows us from preventing the dreaded plateaus. I just received the new Oxygen that features a brand new full body workout. The past couple of weeks I’ve been concentrating on cardio, mainly HIIT. It has helped me to drop to my lowest weight so far, but I’m ready to ramp up the strength training again and I think this full body weight lifting workout is the next one I’m going to try!

So without further ado, here’s the workout:

*Legs:

Dumbell Squats: 8-10 reps (2 sets)

Bench Step-up: 12-15 reps (2 sets)

*Chest:

Dumbbell Bench Press: 8-10 reps (2 sets)

Dumbbell Flye: 12-15 reps (2 sets)

*Biceps:

Biceps Curl: 8-10 reps (2 sets)

Hammer Curl: 12-15 reps (2 sets)

*Shoulders:

Arnold Press: 8-10 reps (2 sets)

Lateral Dumbbell Raise: 12-15 reps (2 sets)

*Abs:

Dumbbell Crunch: 8-10 reps (2 sets)

Bicycle Crunch: 12-15 reps (2 sets)

*Back:

Dumbbell Bent-Over Row: 8-10 reps (2 sets)

Dumbbell Straight Arm Pullback: 12-15 reps (2 sets)

*Triceps:

Bench Dip: 8-10 reps (2 sets)

Seated Dumbbell Overhead Extension: 12-15 reps (2 sets)

• This workout should be done 2 to 3 days per week. A heavier weight should be used for the first set of 8-10 reps, then a lighter weight should be used with exercises that have 12-15 reps. Rest no longer than 45 seconds in between sets and be sure to rest at least 1 full day before you do another resistance workout.

These moves can easily be switched out for a different move that works the same muscle group. Some people, such as myself, just love to do certain moves and as long as you work out each muscle group evenly, it doesn’t matter which move you do.

It’s also suggested that to get a better overall workout, to compliment this weight lifting workout with cardio 2 to 3 days per week. You can choose to do steady state for anywhere between 30 to 60 minutes depending upon your fitness level. I personally HATE steady state cardio, I just can’t do it for more than 5 minutes without wanting to punch walls, so I might just do 10 minutes of steady state followed by the 20-minute interval workout I’ve been doing.

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