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Intermediate full body workout

2 min · Arms, Back, Chest, Legs, Shoulders
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Barbell Squats

Barbell Squats

3sets
8-12reps

Muscle Groups
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

 Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Barbell Hip Thrusts

Barbell Hip Thrusts

3sets
8-12reps

Muscle Groups
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Sit on a padded surface with your legs out in front of you and the knees bent. Make sure your back is against a secured bench. Lay a barbell across your lap.
  2. Focusing the tension in the glutes, raise your hips skyward, moving the bar up with you.
  3. Pause when you feel the contraction in your glutes then slowly lower yourself to the starting position.

Plate Overhead Walking Lunges

Plate Overhead Walking Lunges

3sets
10reps

Muscle Groups
Primary muscle group(s):
Hamstrings, Quadriceps, Shoulders
Secondary:
Abs, Biceps, Calves, Glutes & Hip Flexors, Triceps
  1. Stand holding a weight plate. Before lifting, contract your abdominal muscles and put a slight bend in the elbows. Lift the plate above your head, maintaining the bend in the elbows.
  2. Contract the core as you step forward with the left leg. Simultaneously, lower the right knee near the ground.
  3. Pause, feel the contraction in your left leg then step forward with the right, returning to the starting position.

Close Grip Pullups / Chinups

Close Grip Pullups / Chinups

3sets
1-10reps

Muscle Groups
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Forearms, Upper Back & Lower Traps
  1. Step up to the bar and grasp it with your palms facing you and arms close together.
  2. Your arms should be fully extended.
  3. Cross your ankles and bend your knees,
  4. Pull your body up until your elbows are completely bent and close to your body, reaching your chin to the bar.
  5. Lower your body until your arms and legs are fully extended in the starting position.

Bent Over Barbell Rows

Bent Over Barbell Rows

3sets
8-12reps

Muscle Groups
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder width apart and your knees slightly bent.
  2. Bend forward at your waist and grip the barbell with an overhand grip.
  3. Keep your back straight and nearly parallel to the floor.
  4. Keep your head and neck straight. This is the start position.
  5. Without moving your torso, exhale and lift the barbell up towards you.
  6. Keep your elbows close in to your bodyand use your forearms to support the weight.
  7. At the top of the movement, hold for a count of one and sqyeeze your back muscles.
  8. Return to the start position inhaling as you do so.

 If you suffer from lower back problems, this exercise is not recommended. Always keep your back straight throughout this exercise. This exercise can be performed using an underhand grip to engage the triceps also.

Standing Dumbbell Overhead Shoulder Press

Standing Dumbbell Overhead Shoulder Press

3sets
8-12reps

Muscle Groups
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps, Triceps
  1. Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the dumbbells to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.

Triceps Dips

Triceps Dips

3sets
1-10reps

Muscle Groups
Primary muscle group(s):
Triceps
Secondary:
Chest, Forearms, Shoulders
  1. Standing between the bars of a dip station, grip the bars with an overhand grip,keeping your elbows tucked in close to your body.
  2. Allow your body weigh to hang so it is being supported by your arms and shoulders. Keep your hips straight.
  3. Push down through your palms with your arms, lifting your body up until your arms are almost straight. (Do not lock your elbows)
  4. Lower your body by slowly bending your elbows and continue down until you feel a slight stretch in your shoulders.
  5. Pause, then push yourself back to the starting position.
  6. Repeat.

 By keeping your back straight and not leaning forward, you will work your triceps harder.If you wish to work on your chest leaning forward puts more emphasis on your pecs. As your strength increases, you can add weight by using a dip belt.

Push-ups / Pushups

Push-ups / Pushups

3sets
1-10reps

Muscle Groups
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.

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