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Your Free Full Body Workout

This program is designed for busy people who want to build strength and muscle without spending hours in the gym. Complete this full-body workout 3 times per week for the best results.

1 

Superset 1

1A. Pec Deck Fly

  • 3 sets

  • 10-15 reps

(Video)

↓

1B. Dead Bug Pullover

  • 3 sets

  • 8-10 reps/side

(Video)

Rest 60 seconds.

2

Superset 2

2A. Dumbbell Romanian Deadlift

  • 3-4 sets

  • 8-12 reps

(Video)

↓

2B. Machine Overhead Press

  • 3-4 sets

  • 8-12 reps

(Video)

Rest 60-90 seconds

3

Superset 3

3A. Dumbbell Lunge

  • 3-4 sets

  • 8-10 reps/leg

(Video)

↓

3B. Narrow Grip Lat Pulldown

  • 3-4 sets

  • 8-12 reps

(Video)

Rest 60-90 seconds.

Myles Profile Edit_edited.png

Hey, I'm Myles from ADAPT. Thanks for scanning the QR code! I'd love to invite you in for a free week so you can experience what training at ADAPT is really like. Email us below and we will get you setup.

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