The Full-Body Blast

Being disciplined in the gym and with nutrition is a virtue…as is making good on promises.

As promised, the Full-Body Blast!

Building big, lean muscles doesn’t necessarily mean spending every day in the gym. You only need to do this particular routine 3x a week.


For all sets, go as heavy as will allow you to do no fewer than 10 reps but no more than 12 reps on any set. Do 2 sets of each exercise before moving on to the next. Some exceptions to this general rule are highlighted below. Rest 30-60 seconds between sets, and rest 60-120 seconds before moving to the next exercise. Timing IS important. Each session should last no more than 60 minutes. Any longer, and you are probably resting too long between sets/muscle groups (and you may also be over-stressing the body). If you’re not completely smoked by the end of a given workout, you probably didn’t go heavy or quickly enough.

Important Notes! — Be sure to check with your medical provider if you have any doubts about your physical ability to perform any of these exercises. If you’re new to lifting, you may need to Google some moves. There are a lot of great videos out there with solid demonstrations. Helpful tip: If the person demonstrating looks out of shape, move to the next video.

The Weekly Plan ~


    – Barbell (BB) bench press

    – Crunches (3 sets of 30-40) ** GOOD FORM! **

    – Lateral pull-downs (or chin-ups if you can do at least 8-10 unassisted)

    – Military dumbbell (DB) press

    – BB curls — Note: If you can’t curl a combined weight of 45 lbs [standard BB weight unloaded] or more, stick to DB curls until you can

    – Dips (3 sets to failure each time)

    – BB squats

    – Machine press (MP) calf extensions

Tuesday: Light cardio or rest


    – Dumbbell bent over rows

    – Incline dumbbell press

    – Alternating dumbbell curls

    – MP leg press

    – Quick clean — Instructions: Weighted barbell rests in the starting position on thighs, overhand grip, knees slightly bent, swing weight up to collar bone, set for 1-count, swing weight back to legs, repeat (3 sets of 8-10) ** VERY HIGH INTENSITY **

    – Standing calf raises (higher volume — 12-14 reps per set)

    – Skull crushers — Note: Only try this if you really get it. Otherwise, supplement with cable push-downs (keep elbows in; back straight!)

    – Decline sit-ups (weighted — 3 sets of 10; non-weighted — 3 sets of 30-40)

Thursday: Light cardio or rest


    – Seated calf raises — Tip: Go heavy on these. Should be able to do no more than 8-12 reps per set for 3 sets.

    – Machine leg extensions

    – Seated row

    – Hanging leg raises (or use dip/leg raise station w/elbow support) — (3 sets; each to failure)

    – Seated fly — Tip: Watch your form! Be sure you’re not working your shoulders and not your back.

    – Alternating DB bench press

    – EZ bar curls — Tip: Go heavy! It’s Friday and time to really pump up those arms! Just watch your form and ensure you are not swinging the weight up.

    – Close grip BB bench press (or diamond push-ups to failure)

Saturday: “Fun day” — biking, walking, team sports, visit to the beach/pool, dog park, yard work, etc.

Sunday: Rest up!

As you become more familiar with this routine and each exercise, you should experiment with exercise order. Don’t be afraid of throwing in a little mor cardio, but don’t overdo it. Listen to your body.

Yes. It really is that easy.

Until next time…

Warmest Regards,


About Aj

My name is Aj, and I am a fitness and healthy living enthusiast. Please check out my log at for more information. View all posts by Aj

2 responses to “The Full-Body Blast

  • Matt Norton

    NIMo here…I am forward right now and have been looking for a good workout that is simple enough for a non-Gymn rat to understand. This looks like a good one that I’m going to give a shot starting this week. Any advice is greatly appreciated!

    • Aj

      Awesome! My only recommendations are:

      1. Track what you do, when you do it, and how intense each session feels. As intensity drops, you’ll know it’s time to kick it up a notch.

      2. Stay the course! You (the self-proclaimed “non-gym rat”) are going to run into a lot of real (and want-to-be) gym rats. Some may try to convince you to change your routine. I encourage that as well, but not until you have reached a point where it would be appropriate to do so (presumably 3-6 months down the road). You need to start somewhere and really establish your own baseline for improvement. This routine is a really strong start in that direction.

      3. Find a partner. Motivation to make gains is critical, especially for “non-gym rats”. It’s always good to have a workout partner, but in the beginning it is especially beneficial.

      4. Work hard in the gym, eat right at the DEFAC, get as much sleep as the job allows, and try to join a group for a team sport like Ultimate or soccer at least once a week. The high intensity sprints really help burn and tone.

      5. Do all that with the motivation of coming home to your family looking and feeling your best!

      Thanks for commenting, Nimo. Hope you see some real results from that workout plan. I’d love to know your thoughts after a few weeks of effort. If you have any questions, let me know.


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