# Full Body Gym Workout

- Canonical: https://fitwill.app/zh-hans/workout/8507fe45-3990-40a8-88ae-671c2c52da58/full-body-gym-workout/

Gym | Single Workout | Intermediate: 8 exercises

## Description

This intense workout routine incorporates a variety of exercises to target multiple muscle groups. The first superset includes dumbbell incline fly and cable seated row, emphasizing chest, back, and arm muscles. Move on to the second superset featuring barbell seated behind head military press and dumbbell alternate seated hammer curl to work on shoulder and bicep strength. The workout continues with lever lying leg curl and barbell deadlift to engage the lower body. Finally, complete the routine with dumbbell standing calf raise and cable side crunch to build strong calves and core muscles. The combination of these exercises provides a comprehensive workout to improve overall strength and muscle tone.

1:A. [上斜哑铃飞鸟](https://fitwill.app/zh-hans/exercise/0319/dumbbell-incline-fly.md): 4 sets • 20, 15, 12 and 12 reps
2:A. [坐姿绳索划船（弯杆）](https://fitwill.app/zh-hans/exercise/1238/cable-seated-row-bent-bar.md): 4 sets • 20, 15, 12 and 12 reps
3:B. [杠铃坐姿颈后推举](https://fitwill.app/zh-hans/exercise/0086/barbell-seated-behind-head-military-press.md): 4 sets • 20, 15, 12 and 12 reps
4:B. [坐姿哑铃交替锤式弯举](https://fitwill.app/zh-hans/exercise/1648/dumbbell-alternate-seated-hammer-curl.md): 4 sets • 20, 15, 12 and 12 reps
5:C. [杠杆俯卧腿弯举](https://fitwill.app/zh-hans/exercise/0586/lever-lying-leg-curl.md): 4 sets • 20, 15, 12 and 12 reps
6:C. [杠铃硬拉](https://fitwill.app/zh-hans/exercise/0032/barbell-deadlift.md): 4 sets • 20, 15, 12 and 12 reps
7:D. [哑铃站姿提踵](https://fitwill.app/zh-hans/exercise/0417/dumbbell-standing-calf-raise.md): 4 sets • 20, 15, 12 and 12 reps
8:D. [绳索侧向卷腹](https://fitwill.app/zh-hans/exercise/0223/cable-side-crunch.md): 4 sets • 20, 15, 12 and 12 reps