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Workouts > Three days a week Total Body > Workout C

3 days a week total body, Workout C:

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

Reverse Lunges

3 sets, 6 to 10 reps

Lateral Lunges

3 sets, 6 to 10 reps

You can do reverse lunges both with dumbbells on your side or barbell. Another great option is walking lunges.

2

Incline dumbbell press

3 sets, 6 to 8 reps

Low cable crossover

3 sets, 6 to 10 reps

Reverse grip dumbbell press

3 sets, 6 to 8 reps

Chest dips

3 sets, 6 to 10 reps

cable crossover

3 sets, 6 to 10 reps

If you don't have access to an incline bench you can still engage the upper part of your chest by doing reverse grip dumbbell press. An extra benefit of this move is for those who are delt dominant pressers (which means that their shoulder is mostly engaged while doing the incline press). This way you can engage the upper part of the chest without involving too much of your shoulder.

As you progress you can add weight to your dips. You can also use pull-up and dip assist machine if you are not strong enough to do them without help.

3

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.

4

Romanian deadlift

3 sets, 6 to 10 reps

Cable pull through

3 sets, 6 to 10 reps

Kettle swing

3 sets, 6 to 10 reps

Standing cable hip extension

3 sets, 6 to 10 reps

Romanian deadlift or stiff leg deadlift can be done with dumbbells or barbell as shown in videos below

5

Leaning dumbbell lateral raise

3 sets, 6 to 10 reps

Cable one arm lateral raise

3 sets, 6 to 10 reps

Leaning dumbbell lateral raises are like dumbbell lateral raises shown in the video below but with a slight leaning from vertical position. click here to see images for better understanding. Try to lead the move with your elbow and do not throw the weights up and down

6

Cable or band hip abduction

3 sets, 6 to 10 reps

X band / Slingshot walks

3 sets, 15 to 20 reps

Side plank clamshell

3 sets, 12 to 15 reps

Your personal trainer tips:

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.