The BEST Exercises For A Full Body Workout

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What would my gym session be like if I could only train once per week?

» My Podcast - @FirstThingsThrst

» The Workout:

A1: Incline DB Bench Press
A2: T Bar Row
B: Seated Leg Curl
C: Pendulum Squat
D: Single Arm Lat Pulldown
E: Machine Lateral Raise
F: Bulgarian Split Squat
G1: Single Arm DB Preacher Curl
G2: Cable Tricep Extension

3 sets each, 8-12 reps.

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Muscles: Every Man’s Dream isn’t just another guide – it’s a total game changer for my workouts. Clear instructions and motivation at every step!

FrankThompson-zt
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I do full body three days a week. Takes me about an hour give or take. 59 years of age.

terrywbreedlove
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Really good full workout. This guy is so professional and his knowledge is endless. Great voice and speech as well. One of the best fitness influencer out there because he actually work hard to always present himself as his best.

tomstopper
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Looking forward to the once a year routine as I’ve not been going lately due to working overtime for Xmas 🙊😜
Great video MT

Watson
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I think it was Arthur Jones and/or Mike Mentzer that said DIPS are the #1 best upper body exercise if you can only pick one. Body weight or weighted.
I’m 61 and do HIT. Push/pull/legs and take 72 hours off after each workout.
Gives me much better gains than volume, helps prevent injuries, and only takes me about 45 minutes for each workout.

therehastobesomethingmoore
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This was an outstanding video. Thank you Mike for uploading.

BM_Holdings
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For me as Trainer, this was very informative video.
I agree with a lot, and i think to create that understanding where the tension is going to be and know the angles. I think it’s easier to setup your workouts
I wanna point that out, Even for advanced lifter it’s nice to Get an understanding of that. That’s how you can evolve yourself in the Long run
Great job Mikey.

Haavis
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Dubbell press, t bar row, lat pull Down, lateral raise, squart, leg curl, romanian deadlift. Lying leg curl. Bulgarien splitbsquart . One arm dumb3l.cable cross extension

ibrahimmohamed
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This was so great. Love the focus on being easy on the joints. I always do full body. Gave me some new insight. Thanks!

Brockthedog
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Thanks for the great video!
You mentioned skipping calves...
You could just throw in some calf raises while doing your leg presses to save time.
Specially if you're using a machine. With free weights it's harder to be stabilized when you're putting so much weight on your forefoot.

Mobstar
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once per week will not yeld in results, maybe after months or years but most people will give up seeing the results are minimal, they do that after couple of monts training 5x a week, let alone once per week. In order to grow 3x a week is a must.

Crogedon
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any thoughts on this full body spilt
Day 1
Bench press
Barbell row
Back squat
Shoulder press
Pull-ups
Incline hammer curls
Dips
Hamstring curls
spider curls



Day 2 rest

Day 3
Incline dumble press
Lateral raises
Leg press
Hamstring curls
Cable flies
Face pulls
Cable behind the back curls
Lats pull down
Tricep extension

repeat

tyjamalcolmson
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Thanks for this.

Would be interesting to see an equivalent for those of us without access to a gym who only train with free weights and a bench.

RichardOlpin
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I have a very intensive day job so I can only workout 3 days a week now but it kinda evens out cuz I’m lifting so much heavy stuff at work. Body comp and strength hasn’t gone down at all. Maybe even better actually.

bvanquish
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I train once every 6 days. Its allot better on my old man joints, and honestly gave me the same results as higher frequency workouts. I'm gonna try this routine with a couple of twists though

ianwilson
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I've thought about this concept a lot, and I'm interested in how I arrived at a completely different set of lifts. I think it's because I always opt for lifts with the most accessible equipment, which is almost all free weights.

phil
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All exercises are excellent choices except for the triceps, overhead extension is best for hitting all heads too. Thanks.

rogerp
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Fantastic content Mike, missed this kind of stuff. Your gym looks amazing haha

BurnMyEyes
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Jeff Nippard and Mike T are brilliant and their choice of exercises on a minimum routine are very similar. Great minds think alike.

AK_.
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Working out is the best form of self love 💗

gteo