WBWO's

  • Decided to try a few Whole Body Workouts, just to experiment, and see what they'd be like.  Much to my amazement, that was 18 workouts ago!!  I love them - I finally feel completely immersed when I'm in the gym for weight training.  I'll have to abandon them again soon, since my next challenge looms a mere 9 days away...I'll post the routine in a later thread.  I found it was very easy to modify the BFL workout logs to get 4 WBWOs logged using the one UB & one LB WO log.

    Jacium

    Once I discovered the joys of weight training, all other passions were transcended.

    Jacium

  • I love these workouts, which take about 55 – 65 minutes to complete.  I was able to break over a plateau by about 10-20% on a lot of the weight loadings I had been using.  I’m starting C3 next Monday, so I’ll have to set this aside until May and go back to the regular UB & LB WO’s.  Do one set of 12 reps (1x12) at the maximum weight loading you can handle for each exercise shown, unless shown otherwise and rest about 1 minute between set.  I try to rest as little as possible before moving on to the next muscle group, and alternate these workouts lifting 3-4 times weekly, basically every 2nd day, and do cardio on the other days:

     

    Muscle Group

    WBWO #1

    WBWO #2

    Quads

    Glute Machine

    Leg Extension Machine

    Dead Lift 1x15

    Hip Abduction

    Leg Extension Machine

    Dead Lift 1x15

    Hamstrings

    Seated Leg Curl

    Prone Leg Curl

    Lunge 1x15 each leg

    Prone Leg Curl

    Lunge 1x15 each leg

    Seated Leg Curl

    Chest

    Decline Fly

    Supine Press

    Supine Fly

    Decline Fly

    Supine Press

    Incline Fly

    Back

    Incline bench row

    Bent over row

    Low Pulley Row

    Bent over row

    Incline bench row

    Bent over row

    Triceps

    Standing extension

    Supine tricep extension

    Standing extension

    Standing extension

    Supine cross tricep extension

    Triceps Machine

    Calves

    Calf Extension Machine

    Calf Extension Machine

    Calf Extension Machine

    Calf Extension Machine

    Seated calf raise w/weight

    Calf Extension Machine

    Shoulders

    Seated Press

    Shrug

    Lateral Raise Machine

    Shrug

    Dumbbell side raises

    Seated Press

    Biceps

    Hammer Curl

    Concentration Curl

    Biceps Machine

    Curls

    Hammer Curls

    Concentration Curl

    Abs

    (Use dumb- bells or weight plates)

    Ab crunch machine

    Side Bend

    Decline bench crunch 1x 25

    Ab crunch machine

    Rotary Crunch – decline bench

    Decline bench crunch 1x 25

     

    You'll find you're doing >330 reps on each workout, more than the BFL protocol (300 for UB, 240 for LB).

    Once I discovered the joys of weight training, all other passions were transcended.

    Jacium