Total body workout 2

Gain Maximum Muscle from the Free Weightlifting Programs!

Total body workout 2 is a variation from the Full Body Workout Routine.
2-3 day per week Whole Body Resistance. It is recommend to take 48 hours between one of these session for full recouperation of the muscles of the body.

Total body workout 2

2-3 Day per Week Whole Body Resistance Routine
Basic Routine - 2-day Max Resistance to be completed 2 times per week at most. Duration 35mins approximately Rest & Recovery - Take a day rest between sessions i.e. complete it Wednesday and Friday. Intensity - Carry-out the exercises slowly focusing on good form. Always lift HEAVY with good form to Develop maximium Power, Speed and Muscle Mass.
Whole Body Workout Core Strenghtening Sets x Reps Scissors 2 x 10each Full Body Stretch 3 x 20 Side Oblique 3 x 12 Weight-lifting Sets x Reps Hang Clean & Press 6, 4, 4 Front Squat 5, 5, 5, 5 Reverse Lunge 6, 6, 6 Weighted Pull-ups 3, 3, 3, 2, 2 Military Press w/Bar 6, 6, 6 Plate Row 8, 8, 8
Points to Note Change program after 8-10 weeks to ensure the muscles of the body continue to grow and do not become stagnant from the same old workout routine. Take 25 seconds break between Core excercises Take 45 seconds break between Weightlifting excercises See Best Ab Exercises if you are unsure of any Core Strengthening exercises.

2-3 Day per Week Whole Body Resistance Routine

Basic Routine - 2-day Max Resistance to be completed 2 times per week at most. Duration 35mins approximately

Rest & Recovery - Take a day rest between sessions i.e. complete it Wednesday and Friday.

Intensity - Carry-out the exercises slowly focusing on good form. Always lift HEAVY with good form to Develop maximium Power, Speed and Muscle Mass.

Whole Body Workout

Core Strenghtening Sets x Reps

Scissors 2 x 10each
Full Body Stretch 3 x 20
Side Oblique 3 x 12

Weight-lifting                                              Sets x Reps

Hang Clean & Press               6, 4, 4

Front Squat                        5, 5, 5, 5

Reverse Lunge                   6, 6, 6

Weighted Pull-ups             3, 3, 3, 2, 2

Military Press w/Bar              6, 6, 6

Plate Row                           8, 8, 8