Advanced Full Body Workout: The 600 Workout

Full body workouts are a complicated endeavor. They are either too short, too long or not organized well enough to allow for a true total body workout. The intensity, amount of weight, and length of workout is a subjective standard that must be manipulated by the person performing the workout. The workout must be challenging enough to fully target the entire body, thus shocking it into overall improvement. Due to their intensity and expenditure, total body workouts are generally done less consistently due to the risk of overtraining, but they find their way into a training schedule as an effective method to simultaneously burn fat, increase endurance, and build muscle. This is an advanced full body workout that is designed to bring out the WARRIOR in you, it will test your body and mental strength. It must be done as fast as possible, with no extended rest periods what so ever. Click “Read More” and begin…

Spartan Warrior. Photo Credit- Elsamuko

The 600 Workout

The workout features sets of three exercises that are superset together one after another, and then repeated three times through before continuing on, for a total of nine sets. There is no rest in between the exercises, but there is an allowable small break after each run through of the group before you start the circuit again. This is not a short or easy workout and it should be stopped immediately if you feel any abnormal discomfort or signs of dehydration.

Round 1- Back

Superset each exercise (no rest). Go through the circuit and then repeat three times.

  • Deadlifts x 10 reps
  • Pull ups ( to failure each time)
  • Bent over row x 10 reps

Round 2- Chest

Superset each exercise (no rest). Go through the circuit and then repeat three times.

  • Dumbbell press x 10 reps
  • Dumbbell push ups (deep push ups performed holding dumbbells) x to failure
  • Dumbbell flies x 10 reps

Round 3- Abs

Superset each exercise (no rest). Go through the circuit and then repeat three times.

  • Hanging knee raises x 10.
  • Floor wipers x 10
  • Bicycle crunches x 10

Round 4- Biceps

Superset each exercise (no rest). Go through the circuit and then repeat three times.

  • Cable hammer rope curls x 10
  • Standing barbell reverse curls x 10
  • EZ curl bar cable curls x 10

Round 5- Triceps

Superset each exercise (no rest). Go through the circuit and then repeat three times.

  • ‘Inverted V bar’ cable extensions x 10
  • Rope cable extensions x 10
  • Seated dumbbell extensions x 10

Round 6- Legs

Superset each exercise (no rest). Go through the circuit and then repeat three times.

  • Squats x 10
  • Lunges x 10
  • Calf Raises x 10

Round 7- Shoulders

  • Front dumbbell raises x 10
  • Lateral dumbbell raises x 10
  • Standing barbell shoulder press x 10

Round 8- Chest and Back 

  • Chin ups x 10
  • Incline dumbbell press x 10
  • Incline Push ups x 10

As a variation, feel free to take various groups and incorporate them in weekly training schedule with increased weight used for the exercises. For example: Groups 1 & 2 as a workout for one day, then 3 & 4 & 5 the next day, and lastly 6 & 7 & 8. This would create a three day training split but with increased weight ranges than when done in a large total body circuit as described above.

This workout is an original SwoleScience.com collaboration effort between Papa Swole and COC Fridge Swole.

Go Train.

– Papa Swole

(This is an original post copyright to SwoleScience.com, credited to the aforementioned author. Its reproduction is strictly prohibited. All rights reserved to the original authors of any quoted or embedded material)

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