Back, Quads, Chest, Hams
- Pick only one workout from the 2 full body workout variations above.
- Change exercises monthly. Try an alternative template next month or stick to your favorite template.
- Italicized exercises are optional. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum.
- Choose basic exercises when possible (ie: choose bold or regular typeface exercises listed in exercise subdirectories).
~ Choose one exercise which involves Erector Spinae as a stabilizer or synergist. See complementary pairing of exercises involving low back.
+ For deconditioned beginners, choose an auxiliary abdominal exercise (italics exercise) which do not involve hip flexors. For all others with strong abdominals and a healthy low back, consider choosing a basic abdominal exercise (bold or regular type face exercise) which utilize hip flexors. Higher reps are typically performed for abdominal exercises (eg: 15-20 or 20-25 reps) with an emphasis on muscular endurance.