Fitness Friday: See Big Gains With This Total Body Workout

By: Jeff

It's Friday, which means it is time for your weekly Fitness Friday article here at the blog. Today I give you a total body workout I actually did this morning which is guaranteed to give you gains you've been missing in the weight room as well as spark some growth. Give it a try!

Incline Dumbell Bench Press: 12, 10, 8 (Increase weight every set)
Decline Push-Ups: 3 x 10
Rope Triceps Extensions: 3 x 10
Dumbbell Triceps Kickbacks: 3 x 10

Pull Ups (Weighted for Advanced): 3 x 10
One-Arm Dumbbell Row: 12, 10, 8 (Increase weight every set)
Barbell Biceps Curls: 3 x 10
Dumbbell Concentration Curls: 3 x 10

Leg Press: 12, 10, 8 (Increase weight every set)
Weighted Walking Lunges: 20 steps
Seated Calf Raise: 3 x 10
Standing Calf Raise: 3 x 10

Each set of 4 exercises should be done in a circuit setting. Do a set of incline bench press followed immediately by push ups then rope extensions and kickbacks. All without a break. Try and do all 3 sets without a break, but do as much as you can with as little rest as possible. Once you finish a complete 3-set circuit, move onto the next circuit.

This workout is difficult, but will force you to push yourself to the max, and you will then see the benefits of your hard work and dedication!

Happy Friday and Happy Training!