OFFICIAL PLAN · FREE

ADERAP: Full Body 2x

2 DAYS · BEGINNER · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

Full Body A

  1. Pull-Up
    Pull-UpBack
  2. Dumbbell Bench Press
    Dumbbell Bench PressChest
  3. Hip ThrustLegs
  4. Dumbbell Shoulder Press
    Dumbbell Shoulder PressShoulders
  5. Bulgarian Split SquatLegs
  6. Lateral Raise
    Lateral RaiseShoulders
  7. Hammer Curl
    Hammer CurlArms

Full Body B

  1. Incline Dumbbell Press
    Incline Dumbbell PressChest
  2. Nordic CurlLegs
  3. Arnold Press
    Arnold PressShoulders
  4. Step Up
    Step UpLegs
  5. Rear Delt FlyShoulders
  6. Overhead Tricep Extension
    Overhead Tricep ExtensionArms
  7. Calf Raise
    Calf RaiseLegs
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