Total Body Workout

Total body workouts are excellent tool to utilize in your SwoleScience arsenal for countless reasons. These types of workouts are meant to be selectively implemented in your workout split/schedule so that they do not interfere with any of your other body parts in order to avoid overtraining. Total body workouts are an excellent way to quickly hit every major body party in one powerful and cohesive workout. This sample workout is an excellent way to organize a total body workout and feel free to modify the workout exercises in order to prevent any stagnation and upkeep muscle confusion. To check out this edition of SwoleScience’s total body workout click Read More Below.

SwoleScience Lifting

For this workout you are going to do 4 sets for each exercises. For the weighted exercises you’re going to do the following:

  • First set – a weight that allows you approximately 15 reps
  • Second set – a weight that allow you to do approximately 10-12 reps
  • Third set – a weight that allows you do approximately 7-8 reps
  • Fourth set – 50% of the third set weight and always done to failure (till you cannot do anymore)

The order and rep ranges of the exercises will allow you to finish the exercise with maximum hypertrophy and efficiency.

1) Barbell Squats- Normal stance with toes pointed slightly out. Follow the aforementioned repetition ranges and weights.

2) Dumbbell Press- Follow the aforementioned repetition ranges and weights.

3) Dead lift- Conventional dead lift. Follow the aforementioned repetition ranges and weights.

4) Skull Crushers- Use a Ez-curl barbell with close pronated grip. Follow the aforementioned repetition ranges and weights.

5) Pull ups- Use weighted or assisted pull ups to fit the repetition ranges.

6) Arnold Press- Sit up at a 90 degree angle and place the dumbbells in front of your chest with your palms facing towards you. Slowly press upwards and rotate your hands so that your palms face forward at the top of the press. Feel free to alternate this exercise with standard dumbbell shoulder press.

7) Dumbbell curls- Use the standard grip with your palm facing out front.


-Papa Swole

(This is an original post copyright to, 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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