Full Body Routine

A balanced workout hitting all major muscle groups, focused on strength and stability.

Warm-up

1
Band Pull-Apart

2-3×15-20

Strengthens upper back to pull shoulders into position.
- Rear Delts
- Rhomboids
- Mid-Traps
2
Dead Bug

3×10 per side

KING of core stability. Keep lower back glued to the floor.
- Transverse Abdominis
- Obliques
- Hip Flexors

Workout

3
Weighted Pull-Ups

3-4×6-10
- Lats
- Biceps
- Rhomboids
- Core
4
Single-Arm Dumbbell Row

3×8-12
- Lats
- Rhomboids
- Biceps
- Core
5
Incline Bench Press

3-4×6-8
- Upper Chest
- Front Delts
- Triceps
6
Standing Dumbbell Shoulder Press

3-4×10-15
- Deltoids (All Heads)
- Triceps
- Core
7
Goblet Squat

3-4×8-12

Safest way to squat. Engages core, keeps torso upright.
- Quads
- Glutes
- Adductors
- Core
8
Face Pulls

3-4×15-20

#1 for shoulder health. Pull rope towards ears, thumbs back.
- Rear Delts
- Rhomboids
- Mid-Traps
- Rotator Cuff