Workouts > Three days a week Total Body > Workout B
3 days a week total body, Workout B:
Important! pick one exercise from each row
You can exchange exercises after a couple of weeks to add more variety to your workout.
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1
Deadlift
3 sets, 6 to 8 reps
Make sure to check the personal trainer guide at the bottom of the page. You can do the deadlift with dumbbell if you don't have access to barbell. Also all cable exercises can be done with a resistance band
2
Dumbbell Bulgarian split squat
3 sets, 6 to 10 reps
Leg press
3 sets, 6 to 8 reps
Hack Squat
3 sets, 6 to 8 reps
Step-up
3 sets, 6 to 8 reps
3
Shoulder press
3 sets, 6 to 8 reps
You can do the press with dumbbell if you don't have access to barbell. Also all cable exercises can be done with a resistance band
4
Barbell dead row
3 sets, 6 to 8 reps
Bent over one arm row
3 sets, 6 to 10 reps
Remember you don't need to do barbell row from the ground. Most of us don't have enough flexibility, check the personal trainer tip at the bottom
5
Glute ham raise
3 sets, 6 to 10 reps
Leg curl
3 sets, 6 to 10 reps
Nordic hamstring curl
3 sets, 6 to 10 reps
Nordic hamstring curl is like glute ham raise without the machine. Using a medicine ball for this exercise will help you to reach the full range of motion while progressing. The more advanced you get with the exercise you can rely less on the ball and do it on your own. If you don't have access to the ball you can limit your range of motion by putting an object in front of you and lower the height as you progress (fourth vide)
6
Scapular pull-up
3 sets, 6 to 10 reps
Hyper Y/W
3 sets, 6 to 10 reps
Cable reverse fly
3 sets, 6 to 10 reps
For Hyper Y/W, try to make Y and W shapes while you are leaning on an exercise ball or an inclined bench. You can start without weights and add small weights ass you progress.
Your personal trainer tips:
Deadlift checklist:
In this video we learn how to do proper deadlift from the Jeff Cavaliere of AthleanX:
- Stretch out to feel more loose and to increase the mobility of your hips
- Get to an anterior pelvic tilt
- feet hip width apart
- feet under the bar so you can see ties of your shoe laces beyond the bar or about 1 inch from your shin
- Your grip can either be a double overhand, mixed grip or hook grip
- hands just outside of your legs, with enough room to make sure that you aren’t scraping your arms against the outside of your legs when going up and that you are not bending elbows when going down
- chest goes out, hips go down
- low back flat
How to do barbell military press:
In this video you will learn how to do barbell military press from Jeremy Ethier
- Forearm vertical to the ground
- Straight bar path
- Squeeze glutes, abs and quads to form a stable body and do not arch your back
- Do not bend your wrist and use bull dog grip
How to do barbell row:
In another great video from Jeff Cavaliere of AthleanX we learn how to stay away from injury by learning the right technique:
- Start rowing from an elevated position cause most of us don't have enough flexibility in our hamstring to make our back horizontal to the ground without arching our back.
