The Everything Workout - Total Body Workouts

by James Morgan
(Singleton, Australia)

I'm an 18 year old fitness freak. I have subscriptions to Men's Health and Men's Fitness. This workout plan that burns fat and builds muscle twice as fast. Each week the first and third workouts exercise the main muscles and the secondary muscle groups which will keep your muscle growing and growing. The second workout involves full-body movements to shed off any excess fat and build a solid core and eventually a six pack.

At the beginning of each workout warm up to 45-50% of maximum heart rate and after the workout a ten mintue interval run, row or ride. 60 seconds hard 120 seconds easy and repeat.

Week 1

MONDAY Sets Reps
Bench Press 10-15 2
Parallel Dips 10-15 2
Dumbbell Fly 10-15 2
Military Press 10-15 2
Barbell Front Raise 10-15 2
Horizontal Raise 10-15 2
Bicep Curl 10-15 2
Tricep Pushdown 10-15 2
Preacher Curl 10-15 2
Bench Dip 10-15 2
Reverse Barbell Curl 10-15 2
Close Grip Press 10-15 2

WEDNESDAY
High Pull 8-10 3
Front Squat 8-10 3
Clean and Jerk 8-10 3
Snatch-grip Jump Shrug 8-10 3
Push Press 8-10 3
Golf Twist 8-10 3
Golf Punch 8-10 3
Forward Lunge 8-10 3
Reverse Lunge 8-10 3
Dumbbell Row with Rotation 8-10 3
Knee up with Knee Drop 20 3

FRIDAY
Lat Pulldown 15-10 2
Bentover Row 15-10 2
Dumbbell Pullover 15-10 2
Hack Squat 15-10 2
Angled Dumbbell Lunge 15-10 2
Standing Calf Raise 15-10 2
Lying Hamstring Curl 15-10 2
Barbell Lunge 15-10 2
Seated Cable Row 15-10 2
Hyperextention 15-10 2
Wide-grip Seated Row 15-10 2
Seated Shrug 15-10 2



Week 2

MONDAY
Bench Press 10-15 2
Cable Crossover 10-15 2
Dumbbell Incline Press 10-15 2
Military Press 10-15 2
Cable Front Raise 10-15 2
Bent-over Dumbbell Raise 10-15 2
Bicep Curl 10-15 2
Tricep Pushdown 10-15 2
Hammer Curl 10-15 2
Kneeling Cable Extension 10-15 2
Wrist Extension 10-15 2
Lying Dumbbell Extension 10-15 2

WEDNESDAY
High Pull 8-10 3
Front Squat 8-10 3
Clean and Jerk 8-10 3
Snatch-grip Jump Shrug 8-10 3
Push Press 8-10 3
Golf Twist 8-10 3
Golf Punch 8-10 3
Forward Lunge 8-10 3
Reverse Lunge 8-10 3
Dumbbell Row with Rotation 8-10 3
Knee up with Knee Drop 20 3

FRIDAY
Lat Pulldown 15-10 2
One Arm Row 15-10 2
Wide-grip Seated Row 15-10 2
Leg Extension 15-10 2
Barbell Lunge 15-10 2
Seated Calf Raise 15-10 2
Lying Hamstring Curl 15-10 2
Good Morning 15-10 2
Seated Cable Row 15-10 2
Bench Twist 15-10 2
Rope-handled Seated Row 15-10 2
Reverse Barbell Curl 15-10 2





Week 3

MONDAY
Bench Press 10-15 2
Medicine Ball Pushup 10-15 2
Dumbbell Incline Press 10-15 2
Military Press 10-15 2
One Arm Raise 10-15 2
Lying Incline Bench Press 10-15 2
Bicep Curl 10-15 2
Tricep Pushdown 10-15 2
Dumbbell Curl 10-15 2
Single Arm Extension 10-15 2
Ape Curl 10-15 2
Twisting Kickback 10-15 2

WEDNESDAY
High Pull 8-10 3
Front Squat 8-10 3
Clean and Jerk 8-10 3
Snatch-grip Jump Shrug 8-10 3
Push Press 8-10 3
Golf Twist 8-10 3
Golf Punch 8-10 3
Forward Lunge 8-10 3
Reverse Lunge 8-10 3
Dumbbell Row with Rotation 8-10 3
Knee up with Knee Drop 20 3

FRIDAY
Lat Pulldown 15-10 2
Upright Row 15-10 2
Seated Shrug 15-10 2
Dumbbell Squat 15-10 2
Front Squat 15-10 2
Lying Hamstring Curl 15-10 2
Step Lunge 15-10 2
Seated Cable Row 15-10 2
Stiff-legged Dumbbell Deadlift 15-10 2
Single arm Cable Row 15-10 2
Alternating Hammer Curl 15-10 2
Close-grip Bench press 1 5-10 2






Week 4

MONDAY
Bench Press 10-15 2
Incline Bench Press 10-15 2
Swiss Ball Bench Press 10-15 2
Military Press 10-15 2
Dumbbell Press 10-15 2
Standing behind-the-neck press 10-15 2
Bicep Curl 10-15 2
Tricep Pushdown 10-15 2
Two handed Cable Curl 10-15 2
Rope Pulldown 10-15 2
EZ Bar Curl 10-15 2
Reverse Grip Tricep Pulldown 10-15 2

WEDNESDAY
High Pull 8-10 3
Front Squat 8-10 3
Clean and Jerk 8-10 3
Snatch-grip Jump Shrug 8-10 3
Push Press 8-10 3
Golf Twist 8-10 3
Golf Punch 8-10 3
Forward Lunge 8-10 3
Reverse Lunge 8-10 3
Dumbbell Row with Rotation 8-10 3
Knee up with Knee Drop 20 3

FRIDAY
Lat Pulldown 15-10 2
Chin Up 15-10 2
Parallel-grip Pull down 15-10 2
Sumo Squat 15-10 2
Reverse Lunge 15-10 2
Lying Hamstring Curl 15-10 2
Fire Hydrant 15-10 2
Seated Cable Row 15-10 2
Deadlift 15-10 2
Seated bar Underhand Row 15-10 2
EZ Bar Curl 15-10 2
Bench Dip 15-10 2
Crunch 15-10 2
Cable Crunch 15-10 2
Twisting Legs Up Crunch 15-10 2



Week 5

MONDAY
Bench Press 10-15 2
Plyometric Pushup 10-15 2
Decline Bench Press 10-15 2
Military Press 10-15 2
Swiss Ball Press 10-15 2
Arnold Press 10-15 2
Bicep Curl 10-15 2
Tricep Pushdown 10-15 2
Incline Dumbbell Curl 10-15 2
Single arm pull/push down 10-15 2
Behind-the-back one-arm curl 10-15 2
Bench Dip 10-15 2

WEDNESDAY
High Pull 8-10 3
Front Squat 8-10 3
Clean and Jerk 8-10 3
Snatch-grip Jump Shrug 8-10 3
Push Press 8-10 3
Golf Twist 8-10 3
Golf Punch 8-10 3
Forward Lunge 8-10 3
Reverse Lunge 8-10 3
Dumbbell Row with Rotation 8-10 3
Knee up with Knee Drop 20 3

FRIDAY
Lat Pulldown 15-10 2
One-arm Pull down 15-10 2
Reverse-grip Pull down 15-10 2
Lateral Lunge 15-10 2
Smith Machine Squat 15-10 2
Lying Hamstring Curl 15-10 2
Lying Bridge 15-10 2
Seated Cable Row 15-10 2
Superman Hyperextention 15-10 2
Lying Hyperextention 15-10 2
Seated Cable Bicep Curl 15-10 2
Rope pull down 15-10 2
Crunch 15-10 2
Medicine ball V-sit up 15-10 2
Plank 15-10 2
Side Plank 15-10 2