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Workouts > Three days a week Total Body > Workout A

3 days a week total body, Workout A:

Important! pick one exercise from each row

You can exchange exercises after a couple of weeks to add more variety to your workout.

0

Click here to see how to warm-up

1

Barbell or weighted hip thrust

3 sets, 6 to 10 reps

This exercise acts like a warm-up before your squats and helps you fire up those glutes to tackle them much better.

2

Squat (back squat)

3 sets, 6 to 8 reps

Front squat

3 sets, 6 to 8 reps

Make sure to check the personal trainer guide at the bottom of the page. Performing squats with heavy weights is much easier while you are doing them with barbells but if you don't have access to squat rack or barbells you can do them with dumbbells

3

Bench press

3 sets, 6 to 8 reps

Cable chest press

3 sets, 6 to 10 reps

Make sure to check the personal trainer guide at the bottom of the page. You can do the press with dumbbell if you don't have access to barbell. Also most of these moves can be simulated with a resistance band

4

Pull-ups

3 sets, 6 to 10 reps

If you don't have access to pull-up bar you can do a kneeling band pull down or kneeling cable Lat pull down. The wide grip pull-up allows you to engage more of your Lat but feel free to experience different grips as well. Just remember not to go too wide or too narrow to avoid shoulder injury. As you progress you can add weight to your pull-ups. You can also use pull-up assist machine or use bands if you are not ready to do them without help.

5

3 sets of farmer's carry.

Checkout functional exercises for the video instruction.

6

Face pull

3 sets, 6 to 10 reps

If you want to see how to do face pulls properly see the personal trainer tips videos below.

Your personal trainer tips:

Squat checklists and how-to videos:

Let's face it, squats are one of the trickiest moves of bodybuilding and so many people avoid them because they are afraid of injuries but ask anybody with enough experience in this field and they tell you that SQUAT is the king of all moves. That's why we went so far with this move and chose 3 videos after watching 100s of them for explaining the best form.
So let's take a couple of minutes of our day and focus on these important videos and learn how to do squat properly and how to avoid injuries:

First video, who is better than Dr. Aaron Horschig of Squat University for a squat checklist:

  • Bar at the chest height before getting the bar off the rack
  • Create tension in upper and lower body by inhaling in your abs and squeezing your shoulder blades
  • Don't shrug under the barbell. You want to squeeze your shoulder blade and pull down the barbell
  • Turn your feet slightly out to the side, 10 to 15 degree based on your anatomy and what feels more comfortable
  • IMPORTANT! Squeeze your glutes to get a straight hip
  • Breath in and then do the squat
  • Turn your knees out toward your feet while going down
  • Bar path should be a straight line on middle of your feet

If you want more tips about hip strength and mobility, check our YouTube playlist from best Squat University videos.

Hip Strength Mobility Playlist

Second video, avoid knee pain:

  • Apply pressure into the ground with your entire foot and do not shift the load toward your toes resulting in raising your heels
  • You need good ankle mobility (watch videos for ways to improve it)
  • You might feel more comfortable with a slightly more wider stance and pointing your toes out more
  • Knees should be aligned with toes
  • Don't lift with your ego! don't lift too much too soon

Third video, avoid back pain:

  • Watch for but wink, try to film yourself from the side to see if you have that problem while squatting
  • Increase your ankle mobility or don't go too deep if you are experiencing but wink
  • Raising your heels by putting them on a swt of weight plates or wearing proper lifting shoes will help you to reduce this problem
  • Don't let your hip rise faster than your chest, keep your chest upright while going up
  • Breathe in before going down and brace your core, hold your breath while going down and coming up then exhale at top and repeat

Bench press checklist:

In this 10 minute video learn from the legend, Jeff Cavaliere of AthleanX, how to do proper bench press

  • Do it in a power rack ideally
  • Make sure the bar is centered
  • Your eyes should be under the bar when lying
  • Elbow 75 degree from the body
  • Forearm perpendicular to the flooe
  • No thumb-less grip for safety
  • Bar lower in your hand for best wrist position
  • Bar path: comes down and forward to your chest
  • feet under your knees
  • IMPORTANT: Pull your shoulders down and back and raise your chest
  • Tighten your abs
  • If you have injured shoulders, reduce the depth and don't come down completely

Incline dumbbell press best form:

In this video you will learn how to do incline dumbbell press from Adam of MindPumpTv

  • The higher your angle of incline, the more shoulder is involved
  • An arch in your back is normal but don't lift your but off the bench
  • Retract your shoulders back
  • Kick weights back with your knees
  • Go as low as you feel it in your chest and not in your shoulder or your back

Face pull, king of all the moves!

If you know Jeff Cavaliere and watched his videos on his youtube channel AthleanX you know how important it is to do the face pulls and more importantly doing them the right way.
In this video you will learn how to do face pull correctly and why they are so important.

Note: we have already added face pull to our warm-up routine so you get the benefit of doing them regularly.

IF you don't have access to a cable machine you can do this exercise at home. In the next video Jeff shows three ways for how to do face pulls with almost no equipment.