Haftada 3 gün (ör: pzrt, çrş, cuma) yapacağınız full body antrenman:
A Squat/ Leg Press (4x 10-12)
B Bench Press (3x 10-12)
C Dumbbell Fly (2x 10-12)
D Dumbbell Shoulder Press (3x 10-12)
E Barbell/Cable Row (3x 10-12)
F Pull Up/Lat Pulldown (3x 10-12)
G Barbell Curl (2x 10-12)
H Triceps Extansion (2x10-12)
I Plank (3x max )
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