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While most serious lifters tend to divide their 7 muscle groups into separate training days, occasionally there’s a need for a total body workout. An example would be when performing a depletion workout either before or after a very low-carb diet or when undergoing the Cyclical Ketogenic Diet I wrote about HERE.
Regardless, a total body workout is tough. It’s also incredibly time consuming. I just performed this workout yesterday in preparation for my planned two-week zero-carb diet to get back into fighting shape after all my holiday splurging. I make no excuses; I’ve put on a couple pounds… and they aint muscle, folks! So back to the grindstone I go.
If you’re in the mood to join me, that workout is below. First, a few points to remember:
- Plan to spend around an hour and a half on this, resting a maximum of 60-90 seconds between sets and between exercises.
- Each round is a superset (two exercises performed back to back without a pause). Rest after you finish both exercises and perform 3 supersets of each round before moving on to the next.
- Keep your weights relatively light and your reps to 10-12. If the third set feels too easy, bump up the reps to 15-20 just to burn out the muscle before moving on to the next.
- Click the links to see the exercises in action.
- The workout entails 22 exercises, 66 sets (33 supersets) and a minimum of 660 reps.
- Do everything in the order listed and good luck!
Chest
Upper Legs
Leg Extensions (or Sissy Squats with equipment or without equipment)
Calves
Back
*If you have back problems, do a Cable Row or a Machine Row instead of the Bent Over Row.
Shoulders (Deltoids)
Shoulders (Trapezius)
Triceps
Biceps
Forearms
Core 1
Core 2
