Full Body Workout #3

Gym | Single Workout | Beginner: 8 exercises

This workout is designed to challenge various muscle groups and enhance overall strength and muscle tone. The session begins with wide grip pull-ups, targeting the back and biceps. Pull-ups are a fantastic compound exercise that engages multiple muscles simultaneously. Pairing this with dumbbell lateral raises, focusing on the deltoids, creates a well-rounded superset that incorporates both pulling and pushing movements to develop the upper body comprehensively. Executing 3 sets of 12, 10, and 8 repetitions progressively intensifies the workout and promotes muscle growth and endurance. Moving on to the next superset, lever seated shoulder press and dumbbell alternate seated hammer curl engage the shoulders and biceps. The shoulder press targets the deltoid muscles and triceps, while the hammer curls concentrate on the biceps, leading to balanced muscle development in the arms and upper body. The workout then transitions to the barbell lying triceps extension, lever lying leg curl, sled 45° leg press, and decline sit-up to challenge and strengthen the triceps, hamstrings, quadriceps, and abdominal muscles. Performing 3 sets with varying repetitions offers a mix of muscular endurance and strength. The gradual increase in difficulty throughout the sets helps in challenging the muscles and promoting growth and definition. Adequate rest between the sets, along with proper nutrition, is crucial for muscle recovery and growth. Remember to ensure proper form and technique for each exercise to prevent injury and maximize effectiveness.

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  • #Exercise / Sets
    1:AWide Grip Pull-Up3 sets • 8 reps
    Wide Grip Pull-Up
    2:ADumbbell Lateral Raise3 sets • 12, 10 and 8 reps
    Dumbbell Lateral Raise
    3:BLever Seated Shoulder Press3 sets • 12, 10 and 8 reps
    Lever Seated Shoulder Press
    4:BDumbbell Alternate Seated Hammer Curl3 sets • 12, 10 and 8 reps
    Dumbbell Alternate Seated Hammer Curl
    5:CBarbell Lying Triceps Extension3 sets • 12, 10 and 8 reps
    Barbell Lying Triceps Extension
    6:CLever Lying Leg Curl3 sets • 12, 10 and 8 reps
    Lever Lying Leg Curl
    7:DSled 45° Leg Press3 sets • 12, 10 and 8 reps
    Sled 45° Leg Press
    8:DExtra Decline Sit-up3 sets • 20, 15 and 12 reps
    Extra Decline Sit-up
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