Full Body Workout
Chest, Lats, Quads & Glutes
4-Day Full-Body Kickstarter
Full Body Workout
Chest, Lats, Quads & Glutes
4-Day Full-Body Kickstarter
About this full body session
This full body session was programmed by Dawid Kowalczyk (IFBB Pro Coach) and targets chest, core, glutes, hamstrings, lats, and quads. It's built around 6 exercises across 19 working sets, and takes roughly 39 minutes to complete.
1.Leg Extension
4 sets × 15-20 reps · 45s rest
Machine-based isolation for the quadriceps.
2.Smith Machine Squats
3 sets × 12-15 reps · 45s rest
3.Chest Press Machine
3 sets × 12-15 reps · 45s rest
Machine-based horizontal chest press.
4.Lat Pulldown
3 sets × 12-15 reps · 45s rest
Machine-based vertical pull mimicking a pull-up for lat activation.
5.Romanian Deadlift
3 sets × 12-15 reps · 45s rest
Hip-hinge movement targeting hamstrings and glutes.
6.Plank
3 sets × - reps · 45s rest
Isometric core hold that targets deep core stabilizers.
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