Full Body Strength Workout
This intermediate full-body workout targets the chest, back, legs, shoulders, arms, and core, designed to build strength and enhance muscle definition.
Full Body
Strength
Intermediate
Muscle Training
Chest
Back
Legs
Shoulders
Arms
Core
intermediate
full
strength
5/17/2025•0 views•intermediate•75 min
Barbell Bench Press
Details
Sets
4
Reps
8-10
Rest
60s
Equipment
Barbell, Bench
Form Instructions
Lie on a flat bench with feet firmly planted on the ground.
Grip the barbell slightly wider than shoulder-width.
Lower the bar towards your chest, ensuring your elbows are at about a 45-degree angle to your body.
Press the bar back up until your arms are fully extended.
Pull-Ups
Details
Sets
3
Reps
6-8
Rest
90s
Equipment
Pull-up Bar
Form Instructions
Hang from the pull-up bar with an overhand grip, hands shoulder-width apart.
Engage your core and pull your body up until your chin is above the bar.
Lower yourself slowly back to the starting position.
Barbell Squats
Details
Sets
4
Reps
8-10
Rest
90s
Equipment
Barbell, Squat Rack
Form Instructions
Stand under a barbell racked at shoulder height, grip slightly wider than shoulder-width.
Position the barbell on the traps/back of your shoulders.
Lower your body, keeping your chest up and back straight, until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
Dumbbell Shoulder Press
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Sit on a bench with back support and hold a dumbbell in each hand at shoulder height.
Press the weights overhead until your arms are fully extended.
Lower the dumbbells back to shoulder height.
Dumbbell Bicep Curls
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with a dumbbell in each hand, arms extended and palms facing forward.
Curl the weights up towards your shoulders while keeping your elbows stationary.
Lower the weights back to the starting position.
Tricep Dips
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
Dip Bars or Bench
Form Instructions
Position your hands on the dip bars or the edge of a bench, arms extended.
Lower your body by bending your elbows until they are at about a 90-degree angle.
Push back up to the start position.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
30s
Equipment
None
Form Instructions
Get into a push-up position with your weight on your forearms and toes.
Keep your body in a straight line from head to heels.
Hold the position, engaging your core muscles throughout.
Deadlifts
Details
Sets
4
Reps
8-10
Rest
90s
Equipment
Barbell
Form Instructions
Stand with your feet hip-width apart, barbell over your midfoot.
Bend at the hips and knees, grip the bar just outside your knees.
Keep your back straight and lift the bar by extending your hips and knees.
Lower back down in a controlled manner.
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