Build Total-Body Strength

Workouts


Contents

Boost strength and gain muscle with this full-body routine.

Scott Wachter

Like our workouts? You’ll love our personalized programs.

Equipment

  • Stability Ball
  • Dumbbells
  • Bench

Training

Movement Prep











Movements Sets Reps
Get the most out of your warmup with these quick exercises.

Inverted Hamstring Stretch
01 05 reps each
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Knee Hug – Moving
01 05 reps each
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Lateral Squat – Low
01 05 reps each
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Forward Lunge Elbow to Instep
01 05 reps each
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Strength Circuit #1









Movements Sets Reps
Circuit: Perform each movement in succession with little or no rest between moves.

Bench Press – Alternating Dumbbell
03 08 reps each
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Romanian Deadlift – 2 Arm / 1 leg Dumbbell
03 08 reps each
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Squat – Front to Press Dumbbell
03 08 reps each
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Strength Superset







Movement Sets Reps
Perform one movement after another without resting between moves. Rest 60 seconds, then repeat the superset.

Cable Lift – Standing
02 08 reps each
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Split Dumbbell Curl to Press
02 05 reps each
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Strength Circuit #2











Movement Sets Reps
Circuit: Perform each movement in succession with little or no rest between moves.

Pillar Bridge – Lateral Dynamic
02 10 reps each
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Lateral Squat – Dumbbell (Slide)
02 08 reps each
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Row – 1 Arm / 1 Leg Ipsilateral Dumbbell
02 08 reps each
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Physioball Plate Crunch (Behind Head)
02 15 reps each
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Tags:
Total Body, Resistance Training, Strength, Build Muscle

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