Bodyfitness -163 cm class at Sweden Grand Prix 2019
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Constructing a single perfect total body workout is a challenge when you consider all of the muscle groups that you will need to hit in that workout. That said, I’m going to deliver exactly that in this video. If you want to try just a single total body workout routine if you are new to this type of training, then you will want to do the A workout. If instead, you want to adopt a more rigorous total body split workout routine, then you will want to pair this up with the B workout and perform them in alternating fashion on Monday, Wednesday and Friday.
First, it helps to discuss the benefits of total body workouts. This type of workout split allows you to train the bigger muscles of the body utilizing the more compound exercises. These are the exercises that lend themselves to increased strength at a faster pace and also help to coordinate multiple muscle groups into one action, making them more athletically based and functional.
Given the fact that science will support the fact that stimulation and re-stimulation of a muscle every 48 hours produces the most amount of muscle growth with the least amount of wasted time, you will find that total body workouts take advantage of this. By allowing you to train your entire body every other day you are getting more frequent stimuli for protein synthesis, more accrued volume and more sessions in over a given period of time.
In this total body split, we focus not just on picking the compound exercises but rather on accomplishing specific movements. We want to perform a lunge, hinge and squat for the lower body; a push and pull for the upper body; and a corrective and carry to round out our workouts. The combination of these 7 components will not only hit all of the major functions of human performance but will lend themselves to picking the right exercises for getting the job done.
That said, let’s start breaking down the workouts.
Here is how to construct the perfect total body workout A:
1. 3D Lunge Warmup – 2-3 x 7 reps each direction
2. Barbell Squats – 3 x 5
3. Barbell Hip Thrusts – 3-4 x 10-12
4. Barbell Bench Press – 3 x 5
5. Weighted Chin Ups – 3 x 6-10 to failure
6. DB Farmer’s Carries – 3-4 x 50 steps with half bodyweight
7. Face Pulls – 2 x 12 (using 12 sets of 1 mentality)
Here is how to construct the perfect total body workout B:
1. 3D Lunge Warmup – 2-3 x 7 reps each direction
2. Deadlifts – 3 x 5
3. Barbell Squats or Barbell Reverse Lunges – 3-4 x 10
4. Barbell OHP – 3 x 5
5. Barbell Rows – 3 x 10-12
6. DB Overhead Farmer’s Carries – 3-4 x 50 steps with one quarter bodyweight
7. Face Pulls or other corrective – 2 x 12 (using 12 sets of 1 mentality)
If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.
Other total body splits exist as well. These include doing a complete push (including both upper and lower body) and pull that simply gets alternated six days a week. There is also the most comprehensive and effective of all and that is the TOTAL BEAXST program that I created and provide on our website at http://athleanx.com. This plan is designed to not just build as much muscle as possible in 90 days but also help to build your athleticism and prevent unwanted injury that occurs often with other total body workouts.
If you’re looking to become a beast with a step by step plan based on total body split training, then head to the site via the link below and get ready to let the gains begin.
For more videos on how to design the perfect workout program and workout split as well as other complete total body workout routines, be sure to subscribe to our channel on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
Build Muscle in 90 Days – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://youtube.com/user/jdcav24
TOP Five 🏆🌟👏👏👏👏👏
Sensational Muscles and Beauty, But Lady number 58 is One Goddess.👸🏼🔥💘👍💘🔥👸🏼 Kisses of Portugal.💋⚘🇵🇹⚘💋
Son muy lindas todas
The judges got this horribly wrong. 58 was the best along with shaved head chick. Their muscle condition was amazing.
Winner was soft in glutes and quads but a pretty face. Terrible decision.
All stunning, but #56 does it for me..what a gorgeous gal
58 is the best
Beautiful women! Number 61 is Anni Hensen? Who is number 58? The winner is Sofia …?
I felt 53 was the winner the posing was great compared to the winner how didnot have a good lat spread. But a good show.
Hello Nordic Fitness Magazine… All perfect. Women with beautiful bodies, music, color… But some postures are forced…
I thought #58 was for sure the winner. Can't believe she came in last.
#56 was great, but she was crushed by #58 on Insertions & Points of Origin on her musculature. #58 muscle bellies were full & well pronounced. Plus #58 was balanced with over great Symmetry & proportions. #56 was thick waisted . #56 Gluteus maximus and gastrocnemius calves overpowered everything else. #56 did have a beautiful face.
Det ser inte bra ut.
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If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I don't have enough weights to progressively overload my deadlift. What do I do? Are there alternatives to deadlift?
Each leg on barbel reverse lunge alternated count as 1 rep to complete 10 reps or should i do 1 left leg and 1 right leg to count as 1 rep to complete the 10 reps?
So, it's fair to say that the way I have been doing it, is wrong.
Based on this, I'm doing to much, every other day…..
Hey! IM a mom of 3 boys, qe r all very active. But I need a knee replacement so I do stationary bike and pilates on reformer. What weight training can I do that wont blow out my knees? I cant do lunges or squats b/c my knee clicks and pops… help!
is there something else I can do becuase I have no where to do chin ups?
Guess full body program doesn’t include arms
many people don't have enough motivation to even try this. I am doing this from 5 months, and actually found out that I had 8 abs!. I am very happy. Please do try it. Anyone thinking what everybody else will think, don't worry, nobody looks at you, they are there for there muscle growth, and not to take care of you : ). Remember Health is the biggest wealth!
What's ur program gym ???
3 sets of 5 reps for bench, shoulder press, squats and deadlifts? I thought studies indicated <5 reps is for strength and >5 reps is for hypertrophy/endurance. 🧐
English ki maa ka b…… Bc
That was the best workout I’ve ever had, thanks Jeff!!
Great program , thank you
Should i do workout A (or B) 2x or 1x in one training?
Interesting workout 😜 I will definitely be trying this workout today…
This workout did nothing for me. The upper body workouts aren’t enough I need to add to hit the chest shoulders and biceps more
To me this Seem like a quick workout.. is the abs engagement only in Workout a through the chin UPS or am I missing something? 😁 I am prob. In the beginner-intermediate but I normally do full body in like 2hours and 20min three times a week.
Since most of these compound exercises are in the 5 rep range, does this focus more on strength or hypertrophy as well?