Full-body endurance and dynamic finisher
13 Exercises
Intro
Required equipment
Standard
Warm-up
Reinforce the unloaded hip-hinge pattern before the full-body session, using a slow movement and a comfortable range of motion. Read more Read less
Reinforce the unloaded hip-hinge pattern before the full-body session, using a slow movement and a comfortable range of motion.
10 - 15 Repetitions
Prepare the shoulders before presses, rows, and raises by gradually increasing the range of motion without creating tension. Read more Read less
Prepare the shoulders before presses, rows, and raises by gradually increasing the range of motion without creating tension.
10 - 15 Repetitions
Alternate repetitions to prepare the legs. Stay in control and keep this block easy so it does not reduce endurance for the main work. Read more Read less
Alternate repetitions to prepare the legs. Stay in control and keep this block easy so it does not reduce endurance for the main work.
8 - 10 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Perform the prescribed range on each leg using a low, stable, non-slip platform. Choose a height that allows you to drive through the working leg without excessive push-off from the foot on the floor. If no safe platform is available, substitute Dumbbell Reverse Lunge. Read more Read less
Perform the prescribed range on each leg using a low, stable, non-slip platform. Choose a height that allows you to drive through the working leg without excessive push-off from the foot on the floor. If no safe platform is available, substitute Dumbbell Reverse Lunge.
Set
1: 10 - 14 Repetitions
Set
2: 10 - 14 Repetitions
Set
3: 10 - 14 Repetitions
Chain without rest
Keep the torso fixed and pull without momentum. If the lower back becomes the limiting factor, substitute One-Arm Dumbbell Row with support. Reach the top of the prescribed range on all sets before increasing the load. Read more Read less
Keep the torso fixed and pull without momentum. If the lower back becomes the limiting factor, substitute One-Arm Dumbbell Row with support. Reach the top of the prescribed range on all sets before increasing the load.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a stable incline bench to vary the pressing angle. If no adjustable bench is available, substitute Dumbbell Floor Press. Keep about two repetitions in reserve and maintain the same level of control across all sets. Read more Read less
Use a stable incline bench to vary the pressing angle. If no adjustable bench is available, substitute Dumbbell Floor Press. Keep about two repetitions in reserve and maintain the same level of control across all sets.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Position the dumbbell securely on the pelvis, using padding if needed. Finish the repetition with the glutes without lumbar hyperextension. Use the smallest available load increment. Read more Read less
Position the dumbbell securely on the pelvis, using padding if needed. Finish the repetition with the glutes without lumbar hyperextension. Use the smallest available load increment.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a moderate load and keep the elbows flared to complement rear-shoulder work without exactly repeating the Reverse Fly. Reduce the load if the movement becomes jerky. Read more Read less
Use a moderate load and keep the elbows flared to complement rear-shoulder work without exactly repeating the Reverse Fly. Reduce the load if the movement becomes jerky.
Set
1: 12 - 18 Repetitions
Set
2: 12 - 18 Repetitions
Chain without rest
Keep the arms stable and avoid any torso swinging. If the jump between two dumbbells is too large, stay at the current load and consolidate the top of the prescribed range. Read more Read less
Keep the arms stable and avoid any torso swinging. If the jump between two dumbbells is too large, stay at the current load and consolidate the top of the prescribed range.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
This variation avoids a second weekly exposure to overhead triceps work. Keep the upper arm fixed and choose a load that allows full extension without momentum. Read more Read less
This variation avoids a second weekly exposure to overhead triceps work. Keep the upper arm fixed and choose a load that allows full extension without momentum.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Use a comfortable stance and a load that allows you to maintain control through the final repetition. This variation complements the leg work without adding a second Romanian Deadlift session. Read more Read less
Use a comfortable stance and a load that allows you to maintain control through the final repetition. This variation complements the leg work without adding a second Romanian Deadlift session.
Set
1: 12 - 18 Repetitions
Set
2: 12 - 18 Repetitions
Rest time : 1 minute
Standard
Cool-down
After the full-body session, relax the shoulders using only gentle tension and without forcing the arm against the joint. Read more Read less
After the full-body session, relax the shoulders using only gentle tension and without forcing the arm against the joint.
Set
1: 20 seconds - 30 seconds
Set
2: 20 seconds - 30 seconds
Rest time : 10 seconds
After the lunges and finisher, keep the pelvis neutral and seek moderate tension at the front of the hip without arching the lower back. Read more Read less
After the lunges and finisher, keep the pelvis neutral and seek moderate tension at the front of the hip without arching the lower back.
Set
1: 20 seconds - 30 seconds
Set
2: 20 seconds - 30 seconds
This workout is part of a complete program.
View program