Members Daily Workouts
Total Body Workouts
- Details
- Written by Dave Gluhareff
Below are Total Body Workouts you can choose from:
Lite Weights
Total Body Workout!
4 sets 15-20 reps Lite Weights
Warmup: crunches & planks
- push-up/cross knee driver
- 2 db squat/hammer curl/shoulder press palms in
- 1 KB two hands wide stiff legged deadlift/high pull
- 2 db walking forward lunge/palms up curl/twist out shoulder press (Arnold press)
- BW leap frogs forwards/reverse
- BW power Push-ups
- BW neutral grip pull-ups (or jump pull-ups)
- 1 KB or DB two hands lying pullover/leg raise
- 1 KB or DB two hand half swings
- RB standing hip raises toes in
Total Body Workout (Lite Weights)
4 sets 15-20 reps!
Warmup: planks & skydivers
- pushup/cross knee drivers
- 2 DB squat/hammer curl/palms in shoulder presses
- 2 DB lunge forward/palms up curl/twist out shoulder press
- 1 KB wide stiff legged deadlift/high pull
- 2 DB squat/shrug
- 2 DB alternating step ups
- 2 DB deadlift/clean/presses
- 1 KB swing overhead/turn/swing overhead/turn back
- 1 DB two hands lying pullover/leg raise
- Rubber Band Hip Raises toes in
Total Body 3 sets 15-20 reps
(Lite weights)
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, planks, skydivers, and stretch.
- pushups
- BW squats
- 1 KB two hands clean/catch/press
- 2 DB lunge forward/hammer curl/shoulder press palms in
- 2 DB squat/palms up curl/twist out Arnold press
- 1 KB swing overhead
- 1 DB two hands lying pullover/leg raise
- 2 DB flat chest press/leg raise
- close grip pushup (hands 8-10 in apart) cross knee drivers
- 2 DB bent over rows
- 2 DB squat/shrug
- Dip/alt knee ups
- V handle seated lat Pulldown
- 2 DB two hands alt lying pullover/kneeup
- BB standing military shoulder presses
- BB incline chest presses
- Rope triceps Pressdowns
- lying leg curl machine
- power pushups
Medium Weights
Total Body workout!
3 sets 10-15 reps (Medium weights)
Warmup: RB rotators in/outs, 2 db wrist curls over/unders, BW squats, push-ups, & stretch.
- 2 db alt (alternating) flat chest press/kneeups
- 2 db alt hammer curl/shoulder press (palms in)
- 2 db alt bent over rows
- 2 db alt palms up curl/Arnold shoulder press
- 2 db alt influence chest press
- 2 db lying alt pullover/kneeups
- RB (rubber band) standing hip raises toes in
- one arm cable biceps curls
- one arm low cable rows
- one arm cable triceps pressdowns
- one arm cable shrugs
- 2 db alt box step ups
- 2 db alt reverse lunges in place
- lying alt hamstring leg curls
- standing alt hamstring leg curls
- weighted low back extensions or hypertensions up/right/left (V)
- 2 db alt standing calf raises
- staggered push-up/knee drivers
Total Body Workout
4 sets 10-15 reps (Medium weights)
Warmup: skydivers, planks, push-ups, body weight squats, & stretches
- 2 db flat chest press/kneeups
- 2 db squat/hammer curl/shoulder press palms in
- power push-ups
- RB (rubber band) hip raises toes in
- weighted back extensions
- Neutral grip pull-ups
- 1 db two hands lying pullover/kneeups
- BB incline chest presses
- 1 kb swing overhead turn/swing overhead/turn back
- 2 db lunge forward/palms up curl
- BB wide sumo deadlifts
- lying leg curl machine (frog legs) knees out/heels in
- BW Jump squats in place
- Wide front grip Lat pull down bar
- weighted crunches
Total Body 3 Dropsets
(Medium 10-15 reps -- Lite 15-20 reps)
Warmup: skydivers, planks, pushups, BW squats, and stretch.
- 2 DB squats
- 2 DB flat chest presses
- 1 KB two hands clean/catch/press
- 2 DB walking forward lunge/palms up curl/twist out shoulder press
- 2 DB bent over rows
- 1 KB or DB two hands wide stiff legged deadlifts
- 2 DB squat/hammer curl/shoulder press palms in
- 2 DB incline chest presses
- 1 DB two hands lying pullover/kneeups
- 2 DB shrugs
- BB close grip bench presses (hands 8-10 in apart)
Heavy Weights
Total Body Workout!
2 Triple DropSets (H-M-L)
Heavy 5-10 reps -- Medium 10-15 reps -- Lite 15-20 reps
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, hip raises toes in, BW squats, pushups, & stretch.
- 2 DB flat chest presses
- 1 DB two hands lying pullover/kneeups
- 2 DB incline chest presses
- 2 DB squats
- 1 DB two hands wide stiff legged deadlifts
- 2 DB bent over rows
- 2 DB standing shoulder presses palms in
- seated leg extensions machine toes in
- lying leg curl machine toes back
- 2 DB palms up curls
- Rope triceps Pressdowns
- 2 DB walking forward lunges
- standing leg curls on machine
Total Body 2 (triple drop sets)
Heavy - Medium - Lite (5-10, 10-15, 15-20reps)
Warmup: skydivers, planks, BW squats, pushups, stretch.
- 2 DB incline chest press
- 2 DB squats
- Machine Flat Chest press
- Seated Leg Extensions machine
- Lying Leg Curls machine
- 2 DB Standing Military shoulder press
- Straight bar palms up cable curls
- Black Rope triceps Pressdowns
- 1 DB two hands wide stuff legged deadlifts
- Wide front grip lat pulldowns
- 2 DB Walking Forward Lunges
- 2 DB standing calf raises
- 2 DB bent over rows
- Weighted back extensions
- 1 DB two hands lying pullover/kneeups