FULL BODY WORKOUT YOU SHOULD BE DOING | Full Routine & Top Tips
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- Опубликовано: 11 окт 2024
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This is a perfect Routine whether you are a beginner and new to training or at an advanced level. For Both MEN and WOMEN and with some alternatives too!
WARM UP (As Shown in the video)
*REST: aim for 60-90s each set
*Dropset (10x10) means perform 10 reps scale the weight down and perform another 10, rest after that.
*SCALE DOWN the sets if its too much for you and you are short on time, thats absolutely fine!
WORKOUT 1
1A- FR SQUATS 1st Set x 10 (2sec Tempo), 2nd Set x 8 (3sec Tempo),
3rd Dropset (10X10) 3sec Tempo.
1B - ELEVATED SPLIT SQUAT 3 x 10 (2sec Tempo)
WORKOUT 2
2A - ROMANIAN DEADLIFTS 3 x 10 (2-3sec Tempo)
2B - PULL UPS 3 sets x till failure (2sec Tempo)
WORKOUT 3
3A - BARBELL OH PRESS X PUSH PRESS, 1st x 10 (3sec Tempo), 2nd x 8 (2sec Tempo), 3rd sets Drop set (8 x till Failure)
2sec Tempo
3B - DB BICEP CURLS BICEPS 1st x 10 (3sec Tempo), 2nd x 8 (3sec Tempo), 3rd x Drop set (8 x till Failure) (2sec Tempo)
3C - BANDED PUSH UPS
3 x Till Failure (2sec Tempo)
WORKOUT 4
4A - INCLINE CHEST PRESS 3sets X 12,10,8 (3Sec Tempo)
4B - INCLINE DB TRICEPS EXT, 3sets x 12 (2-3sec Tempo)
4C - INCLINE CHEST SUPPORT ROWS 3 x 12 (2sec tempo and 1 sec pause at the top)
METCON FINISHER (OPTIONAL)
AMRAP X 8
Min1 - BB GTOH X 12 (60kg)
MIN 2 - 10 LEG RAISES TO BAR OR BUTTERFLY SIT UPS
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#CROSSLIFTR #FULLBODYWORKOUT
Hope you enjoy the videoooo... and as always full workout is in the Description Box! Enjoy!! 😊 #BREAKTHEMOULD
Good stuff bro keep up the awesome work.
Hey obi, used this workout this morning, except I didn't have time for workout 4, but really enjoyed workouts 1-3 & metcon finisher, mixing the tempo up was great on workouts 1-3, then I added in pushups on the metcon finisher so went for 12min EMOM of BB GTOH×10 - T2B×10 - pushups×15, cheers Obi👍
Hej Obi love Your work, been following you on gram for a year, but always been doing push pull leg split or others multimuscles variations but never full body throught whole week, so I have a quation. How many times a week You suggest doing this type of full body workouts for optimum growth. Not a begginer in a gym, just looking for new motivation in the gym. Thanks.
i would really enjoy watching you trying new PR's (deadlift, bench, military press...) Just curious about how much steel can you lift :) you must do next Black Panther movie baby plizzzzzz
i love your vids man good luck im jealous off your arms hahaha goodluck brother can you make one tim a video about arm strengt
His warm up is my work out
😭😭😭 no lie
🤣🤣🤣🤣🤣🤣
Nah light work
😂😢me too
Hhhhhh sameee
4:15 squat
4:38 bulgarian split squat
6:44 RDL’s
8:10 pull ups
9:10 military press+push press
10:50 bicep curl
11:53 banded push ups
12:49 incline chest press
14:40 triceps extensions
15:03 incline chest supported rows
16:35 ground to overhead
17:00 hanging leg raises (there is an alternative)
How many sets and reps for each one
The best thing about these exercises is that you take your time. Slower the exercise the better the technique. People rush to get them done. Nice video bruv! 💯🤙👌
I do full body 3 times a week and love it. I love your warm-up-- mine have only been a few minutes on the rower, glute bridges with a band around my knees and the awkward clam shell with the bands around my knees as well. I'll have to try that shoulder activation exercise with the bands around the wrists-- smart!
is it better then push pull leg workout?PS:I have been doing push pull from last 1 year and kind of bored.
@@kalashrana4785 the best workout is what you keep doing and hitting at least 2 times your muscle groups per week, bro split for example just works for roid users, i mean it still can work for you and u will for sure gain muscle but you will handicap yourself with your potenzial and worst case u can even damage your muscle growth from to much load in one training, they are 100 ways of splitting training and planning it, just test it out and i recommend when u test a new split or trainingplan that u do it at least 8 weeks, changing exercises or trainingplans every week will handicap u aswell on muscle growth and weight tracking. keep grinding
I have a home gym - dumbbells, barbells, incline bench and power rack. That's it. It's great seeing a routine that doesn't require a lot of subbing out of exercises because I lack cable machines.
cables and dumbbells are the best
I swear your workouts are the best out of everyone on YT... not just because of the intensity and the exercises themselves, but because you thoroughly explain how it should be done as well as giving us alternative exercises. Thanks Obi!
Your videos flow so well. It makes them easy to watch day after day without them getting irritating. The lack of "comedy" is highly appreciated. Not everyone has to be a comedian.
literally just got done doing the emom.. I haven’t been this exhausted in awhile. those split squats ain’t no joke lol thank you for these killer workouts obi
I just love the fact that Obi is so down to earth and goes to a Pure Gym like the rest of us! 🙌🏾 (Well me)
13:45 BEST tips for incline chest press!! Engaged
15:26 BEST tips for incline support row! Squeeze Lats to the top-like it owes you money!. Remember the muscle you are working on!
Your workouts are amazing, I tried your kettlebell workout with a pair of 10kg kettlebells (i carry them with me in the boot of the car while travelling)and it was a killer.
I am doing full-body workouts from almost a year now as I am not sure about which days in a week I can hit the gym and which days I can't, so yes full-body workout 3-4 times a week works great for me and this workout is my next session.
Thanks and all the best.
Started with your mobility videos, now this came up as a recommended search. Subscribed.
Thank you so much for this quality
Thank you Obi, I just finished this Full body workout. I always do your full body workouts and my other versions as well.
After RDL I sweated asf.
I workout each exercise ( 3 x 10-12)
Thanks a lots OBi
Please keep posting. I'm back in the gym after one year of being a lazy bum. I am looking to build some serious muscles again.
Like your honesty about been a lazy bum
Been following you for almost two years now. I like the versatility you bring to the fitness. Good stuff, keep it up bro. Oh and I hope to get to make that trip to Japan🤞🏾
Bicep curls: Lean your back against the wall and you will only use the bicep (isolate). Standing curls you'll use spinal muscles in the back.
Hi Obi. You really make me a cross fitter. Your program is absolutely convincing. Love your videos. I will become a member in the next Crossfit box because of you!
Stumbled upon this gem... Looking forward to doing this in the morning
Thanks alot never ever seen a disappointing video from you very educational and motivational everytime!!!! Thank obi for your detailed videos .. !!
"squeeze your bicep like it owes you money" 😂
W.
Ohh fuck I laughed lmao😂🤣🤣
Rotation is a key to make a nice shape and its squeezing Your biceps even more, so basically when You lift up dumbbell rotate your small finger up and your thumb out also squeeze your small finger as much as You can , You will feel the difference !
As long as you know ur doing it push press with slow negatives to get extra reps after military is an awesome addition.
Seeing you warm-up is quite comfortable! learned a lot
Thanks for great workout, could you please make 2nd version of this.
This guy is just a legend and thank you for providing us with your videos. You will be rewarded one way...
Yes yes big up Obi, complete concentration on the negative during the exercises.
Thanks for the workout. I love full body routines. Been doing them for many years now pretty much exclusively. I usually skip abs because most of the compound exercises take care of it. I also limit isolation exercises like curls, triceps for the same reason. I do them, just not every workout.
Greg Pettis usually 4-5. And I usually throw in jump rope with each workout or do a day of just jump rope if I am feeling tired or sore. This also means I am not trying to kill myself and go to failure. You get plenty of volume if you are working everything. I do switch up the moves however. So I am not just doing squats for instance. I’ll do lunges one day. Step ups another goblet squats another. And so on with the other body parts. I also like to balance my workouts with push pull when I can. You can not have an ego if you do full body. Otherwise yo will wear down and probably injure yourself. I don’t think it’s beginner stuff at all. It takes thought to set it up right and prepare your workouts. You get a lot of volume quickly and you will find your workouts can be much shorter in duration while doing strength and cardio all at one time. It works for me so that’s what I do. It doesn’t work for everyone.
Hi obi, would love to see you name the warm up exercises or perhaps, please just make a video just of warm up? Lower body ,full body and lower body ? Thank you
Warm-up and Pre- Workout
BB Front Squat
DB Bulgarian Split Squat
RDL
Pull-ups
Military Press + Push Press
DB Biceps Curls
Banded Push ups
DB INCLINE Chest Press
DB INCLINE Triceps Extension
DB INCLINE Chest Support Rows
Part 3 : Finisher
Emom : 8 minutes
Ground to Overhead
Angular Leg Raises
DB Alternative : (2x 22.5 kg) DB GTOH X12
Butterfly Sit-ups x12
Min 2- Toe to Bar x10
X8 Rounds.
Finisher : Optional
What a champion and inspirational athlete
Love the videos, I like the variety and style of workouts put together. Gets me motivated to get the work done!
I loved this video and thanks for listing the exercises. It takes time so thank you.
Yes sir!!! I'd love to see the the 2nd video!
Love how natural your videos are dude. 💯
These full body exercises are amazing. That complex ladder on your previous video killed me!! 👍🏼💪🏼
I just saw you like My Hero Academia. at 2:01. I instant liked the video and I will follow you channel.
I Love this series already!!
I'm always torn between bodybuilding and crossfit..
This is perfect.. thanks
Thanks OBI you real try your best to post new video almost every 2 day if am not mistaken...... u real inspire me .....✌✌✌✌✌✌
This is my new favorite channel.. thanks man!
Love your full body workouts brother, thanks, Dave from NYC
Who is watching this video in 2022 will be fit too 💪🏼! Thank you Obi for the great content!
I decided to do THIS workout at the gym today; playing the video as I go but I need better instruction rather than watching him JUST workout. Please explain the grip and rests between workouts. Yes- I am stupid! Teach!
I love your workouts they burn but the results are amazing OMG!
@18:05 Him:“ Make sure you get some chalk”
Me: To outline my body on the floor?
Ohh shiiittt🤣🤣🤣🤣🤣
As a beginner, I tried this. With lot lesser weight than shown on the video, but still too hard. Took me 1hr 20 mins to fully complete it..great work out but very challenging..this routine can target most muscles in the body..and make you so exhausted..but damn worth it!!
Hi there always new stuff with the last conditioning.. Please do a video on supplements and healthy foods.. thanks
Only watched the intro and subscribed. What a pleasant dude!
I don't usually like people's workout videos but yours are dope. Thanks for the great content :)
Love this guys warm up routines. Always looking for more mobility.
My full body is 3x all muscle groups a week. For example Day 1;
-Front Squat
- Romanian deadlift
- lat pulldown
- bench press
- inverted row
- shoulder press
- barbell curl
- tricep extension
Is this too much or am I doing it wrong?
Job van de Laar too much you aint superman lad
@@misimafi4686 what would you recommend if u May ask. For 3 Times a week. I did half a year splits. Now wanna do full body cuz bizzy lot with school and work
Been looking to mix up my workouts! Can't wait to try this out!! Thanks💯👍🏾
Props to anyone who finishes
Yes!!! I love a new Obi workout video. I know what I will be doing in the gym tonight now. Cheers Obi X
I like a challenge so I’ll try it! Only thing my gym doesn’t have an erg
Just got my husband addicted to your workouts. He loves them! Keep up the good work Obi, I just subscribed.
Love your shirt!! I can't wait to go to Japan as well. My brother lives inn Yokohama and I haven't seen him in years. Hopefully things will be back to somewhat normal by next April
I don't understand the ABC segmentation of the workout what exactly does it mean? Three different days a week? a,b,c?
Can't wait to try it in the gym! Thank you Obi, your workouts are awesome as always 💪👍
Awesome motivation champ and all the best for the future
Your a legend obi have you thought about bringing out an app and having a monthly subscription price instead of purchasing your program
Your a beast Obi! Thanks for the quality content as always - keep it up legend!
I like the stüssy T shirt. Where I can find a similar one ? Thanks for the video 😅👍🏼
yeah I hope you get to go to Japan this year
it'll be good to go any where this year :(
Sqeeze it like it owes you money 😂💪🏽
Great full body workout Obi....cheers!
Where's the 2nd workout?? Loved this one man
Thank you. Excellent video quality and training.
Thanks for the video! I can't wait to try this out! I can already tell it will be a good workout. A part 2 would be awesome!
Definitely like to see the cable workout to see how your mixing it up.
Yo solid stuff definitely please do a second one!
This had some really good points that I will consider for my own routine! Happy to have found your channel! :D
My man is back at it again. Thanks bro
How long should you wait before the next set? For example, after a 10 set bicep curl, should you do a different set of a different exercise or another set of bicep curl afterwards? If so, how long should should you wait to do the next curl? Beginner here.
Working on getting a gym membership, kind of hard since im 15 and can't drive myself so its a long road
Same I've just been working out at my community gym for the time being
Uber/lyft, walk/run
There's always excuses not to go. Get it done.
Can you make a 2nd full body routine please?? (cable version which you mentioned)
8:06, please next time you see that guy deadlifting, give him advice his going to die before he finishes his set haha
It was fine for a beginner
Maybe he did, edits lol
Awesome! Thanks for all the form tips. That's priceless info right there
Obi has the best sock game
Great video 👍Awesome workout, how long does it take to complete?
I enjoy this man so much 💓
Thats the best front squat form I have seen.
Excellent! How many sets we need to do for each exercise?
every body works different just find out which way is the best for you
All in one session!
U in give us the sets and reps in the main workout bit. Love ur vids and that by the way 🙏🏾 👊🏽
Show the second one, please!
Wow great mobility warmup! Never seen some of these
Obi, big fan of the channel, and always enjoyed your workouts. Your full body took my training to a new level. Thanks.........and I am currently living in Japan (Okinawa),....for almost 20 yrs, IF you ever do make it to Japan, I would be honor to show you around initially or at least show you some of the gyms they offer here, you would be surprised, lol
Nice Video! I would like to see the Second Part too. Keep going!
Hi thank for the video. Just i have some questions if u have time.
Only the squat supersets with elevated split right?
*Dropset (10x10) means perform 10 reps scale the weight down and perform another 10, rest after that.*
You choice 3 exercices where it is possible to use dropsets. It just not clear for me:
Front squat 3 sets and 1 dropsets ok ?
Barbell oh press 2 sets and 8 dropsets Oo?
DB BICEP CURLS BICEPS 2 sets and 8 dropsets till failure also Oo?
iam not a natif speaker sorry i just want to be sure to understand that point.
Great video I’m going to start applying this workout
great video ..you are an inspiration
So this is all done on the same day?
Hey Obi - just watched the video - this is an every-other-day routine, correct? For example: Monday-Wednesday-Friday? Also, if it is, do you do anything on your recovery days (walk, bike, swim, yoga, etc)?
Hello Obi, great video, great advice. Would you recomend doing this 3/4 times a week, or mix it with something else? Thanks
I love My Hero Aca as well bro! Great vid. Please upload part 2.
I'm new to lifting and as usual you're so good at highlighting common mistakes in this case, ensuring shoulders are engaged during chest press. Thanks for showing the right and wrong way. Keep it up please!
thanks for sharing!!. are they pounds or kgs?
This full body workout of yours in this video is awesome. Whats the Reps and Sets that you do per exercise if you dont mind me asking?
Just noticed the routine at the bottom of your video. Thanks again.