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Iva

Ivanna Marie, Creator

Full Body Gym Workout Routine

Full Body Gym Workout Routine

95% of the time I workout at home. I love the convenience of being able to just go to my basement and workout. Occasionally I might go to the gym, the one in which I have a membership to but never use :).

When I do go to the gym, I normally like to perform a full body workout. I know that some of you also workout at a gym so I thought it would be nice to give you a routine you could take to the gym with you.

full body gym workout

The first thing I like to do when I am doing a gym workout is warm up for about 5-10 minutes with some light cardio. For me, this is usually walking on the treadmill or climbing the stairmill. Doing this gives me a chance to warm up my muscles before I start my lifting routine. 

In order to get the most out of my full body workout, I like to perform supersets for each muscle group I am working. 

A regular superset involves performing two similar exercises back-to-back with no rest in between. This extends the duration of the set and ensures that the target muscles work harder than normal (Livestrong, 2016)

I perform an upper body circuit, lower body circuit and finish off with some core work. For each exercise, I like to perform 3 sets of 12-15 repetitions. 

Full Body Gym Workout Routine

After I finish my warm-up I like to start with smaller muscles so upper body. The reason I do this is because when I am done working my lower body I know I am going to be dead and ready to go eat all the things. 

I've included links to demos of all the exercises, shout out to bodybuilding.com for having such an excellent exercise library.

The Exercises (Upper Body)

Barbell Curl 3x12

Shoulder Press 3x12

Seated Cable Row 3x15

Lateral Raise 3x12

Alternating Front Raise 3x12

Tricep Push Down w/Cable 3x12

The Exercises (Lower Body)

Leg Press 3x15

Hack Squats 3x15

Barbell Walking Lunges 3x20

Calf Rases 3x15

The Exercises (Core)

Hanging Legs Raises 3x25

Bicycle Crunches 3x25

Plank 3x30seconds

Russian Twists 3x25

This workout can be completed two days a week with at least 2 days in between each workout for best recovery results. Here's the full workout to print and take along:

I hope you enjoy this workout, let me know if you try it out.

♡ Ivanna

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