Full Body Workouts: Alternating Upper / Lower (2 options)

Back, Quads, Chest, Hams

Chest, Hams, Back, Quads


  • Pick only one workout from the 2 full body workout variations above.
  • Try an alternative template next month or adhere to your favorite template.
  • Italicized exercises are optional.
  • Choose basic exercises when possible.
  • Only one deltoid selection is necessary.
    • A workout that includes Side Deltoid may be advantageous since Front Deltoid assists during Chest exercises.
  • Also choose one exercise that involves low back.
  • Order of exercises in these workout templates is ideal for circuit training method.

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