Dee’s Full Body Workout with Weights

Designed to help you gain strength and for those with minimal experience lifting, as well as building comfort with various gym equipment. Workouts alternate between 3 types of exercises.  Day 1 will be a heavy weight, hard day. Day 2 uses kettlebells, and Day 3 will focus on calisthenics exercises.  Each workout includes a warm up, compound exercises and isolation exercises and is structured to minimize risk of injury.  

Always consult your doctor before beginning a new exercise program.  Ensure to cool down, and stretch at the end of each day.  Stay hydrated.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Walk

Sumo Squat

Single Leg Romanian Deadlift

Squat to Press (Dumbbell)

Incline Bench Press (Barbell)

Bicep Curl (Dumbbell)

Scapular Pull-Up

Tricep Rope Push Down (Cable)

Abs Crunch (Bodyweight)

Dead Bug

Kettlebell Swing

Kettlebell Gorilla Row

Kettlebell Clean and Press

Goblet March

Push Up (Knees)

Bent Leg Raise

Pullover (Dumbbell)

Squat Thruster

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Cable Low Row

V-Handle Tricep Pushdown (Cable)

Seated Cable Crunch

Step-Up (Weighted)

Dead Hang

Lateral Lunge

Split Squat (Bodyweight)

Scapular Push Up

Single Leg Calf Raise

Plank

Clean (Barbell)

Rear Delt Fly (Cable)

Lunge (Barbell)

Hip Thrust (Barbell)

Shrug (Barbell)

Bicep Curl (Barbell)

Hanging Knee Raise

One Arm Overhead Carry with March

Kettlebell Clean

Around The World

Turkish Get Up

Tricep Extension (Dumbbell)

Russian Twist (Dumbbell)

Inchworm

Inverted Row

Goblet Duck Walk

Dips Between Chairs

Push Up

Reaching Situp

Tricep Kickback

Standing Calf Raise

Lunge (Bodyweight)

Marching Glute Bridge

Lateral Shuffle

Calf Raise (Bodyweight)

Russian Twist

Knee Raise (Captain's Chair)

Good Morning

Clean and Press

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Overhead Squat

Leg Raise (Captain's Chair)

Inchworm Walkout

Jump Squat

Reverse Abs Crunch (Bodyweight)

Kettlebell Halo

Kettlebell Press

Bulgarian Split Squat (Dumbbell)

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