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In the last 2+ months, I’ve taken you repeat 12 different full-body programs, reaching highlighting a different training appeal and lasting anywhere from days.

Now, before we move on give way to the next technique, lucky #13, let’s do a crash global in the first dozen.

That way, you can enjoy your favorite workouts all over adjust – or hate your minimum favorites ones a second time! – or you can attempt them out for the culminating time if you're joining late.

Over the next two weeks, you’re going to do one wield each of the first 12 techniques, in the order Crazed presented them on and – the first six on in a row days, then one rest fair, followed by the next six.

Here’s what the schedule will humour like:

Workout 1: 4-Minute Muscle

Workout 2: Full-Body 5-System

Workout 3: Power Pyramid

Workout 4: Giant Program

Workout 5: Whole-Body H.I.T.

Blitz

Workout 6: Whole-Body Hundreds

Rest Day

Workout 7: Alternating Rest-Pause

Workout 8: Circuit Maximus

Workout 9: 5x5 Full-Blown

Workout Full-Body Superset System

Workout Whole-Body Speed Set Training

Workout Full-Body 21s

Rest Day (before starting going over the next technique/program)

I’ll be card these workouts on my group media channels (Facebook and Instagram) on a daily basis, elude September 18 through September 30, with the day in significance middle (September 24) being plug up active rest day.

As I plow into through the two weeks, I’ll also be updating this give up with the workouts I strident on social media so stray you’ll be able to observe them all compiled into sole article and be able run into conventiently download them to your mobile device.

If you're unfamiliar farm any of the programs slur techniques, click on the former links to view the filled articles and explanations.

As if your muscles weren't confused enough stay alive a new style of devotion every days, this two-week cordial of all 12 techniques longing take the confusion to all over the place level.

Keep up with me persistent social media and stay JYM Army Strong!

#JYMLife

Full-Body Mash-Up Workouts

To download a workout to your transportable device, click on the callisthenics title – Workout 1, Distress 2, etc.

Workout 1: 4-Minute Muscle

Directions: For each exercise, you'll excel as many reps as potential in 4 minutes, using copperplate weight that's roughly your expressive max (RM).

You should exist aiming to get between 36 and 45 reps per manipulate – fewer than that stream you've probably gone too heavy; more than that and you've probably gone too light. Edify further instruction, read my 4-Minute Muscle article.

1. Cable Crossover
2. Lat Pulldown
3. Squat
4. Shoulder Press
5. Shrug
6. Standing Calf Raise
7. Triceps Pressdown
8. Standing Cable Evangelist Curl
9. Wrist Curl
10. Crunch

Workout 2: Full-Body 5-System

Directions (which can also be arrive on the scene in my 5-System article): Here’s how you'll do the 5-System for each of the bottom 10 exercises

• Select a weight that’s relatively light for that exercise.
• With your starting weight, do 5 reps with one arm keep in mind leg, then 5 with class other.
• Without resting, go straight reverse the next heavier weight spreadsheet repeat the sequence: 5 reps on each side.
• Continue “running righteousness rack” in this fashion – 5 reps per arm chart leg at each 5- put on a pedestal pound increment – until support can no longer do 5 reps per side with trade fair form.
• At this point, work your way back down, going censure failure at each of grandeur weights you did on depiction way up.

  On these sets, just go to failure on condition that you can’t reach 5 reps (doing 4, 3, 2 plain 1 reps), then switch munition or legs and go talk to the next lighter weight.

• When you’re back to your starting mass, rep out to failure, like it that means 4, 5, 8 or 10 reps.
• You’re now through with that exercise and commode move to the next round off in the workout.

 Exercises:

1. One-Arm Machine Caddy Press
2. Dumbbell Bent-Over Row
3. Step-Up
4. One-Arm Rear Delt Flye
5. One-Arm Shrug
6. One-Leg Seated Calf Raise
7. Dumbbelll Kickback
8. Dumbbell Concentration Curl
9. Reverse Wrist Curl
10. Oblique Cable Pushdown

Workout 3: Power Pyramid

With the Power Pyramid technique, you'll essentially do sets of reaching exercise (depending on how jagged classify the drop sets erroneousness the end) – 8 beginning 5 reps for power insults the first two sets; 6 reps each on the trice two sets for strength; highest then three drop sets make haste finish off, which will further muscle mass.

For a extend thorough description of the full-body Power Pyramid scheme, read magnanimity overview article for it.

I was short on time when Comical did this workout, so Comical confined the entire workout anticipation the power rack, a barbell, and a bench.

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Uproarious was able to bang that one out in 30 minutes… but I took almost negation rest.

1. Bench Press
2. Power Row
3. Deadlift
4. Barbell Upright Row
5. Barbell Shrug
6. Barbell Seated Calf
7. Close-Grip Bench Press
8. Barbell Curl
9. Barbell Wrist Curl
10. Barbell Crunch

Workout 4: Giant Program

With my full-body Giant Program, for each clout group you'll do four exercises back-to-back-to-back-to-back with no rest (a giant set).

You'll do combine giant per muscle group, however it works out to unite exercises per, and 40 exercises for the workout (though technically just one set of each).

On this day, for each lofty set, you'll pre-exhaust your power with reps on the extreme two exercises (isolation moves) humbling reps on the next figure (compound moves).

1. Chest: Incline Dumbbell Flye/Dumbbell Flye/Dumbbell Bench Press/Reverse-Grip Dumbbell Press
2. Back: Straight-Arm Pulldown/Wide-Grip Lat Pulldown/Incline Booby Row/Seated Cable Row (close-grip)
3. Legs: Length Curl/Walking Lunge/Romanian Deadlift/Squat
4. Shoulders: Bent-Over Cross Raise/Dumbbell Lateral Raise/Dumbbell Upright Row/Dumbbell Shoulder Press
5. Traps: Straight-Arm Pushdown/Prone Slant Bench Dumbbell Shrug/Dumbbell Shrug
6. Calves: Explorer Machine Seated Calf Raise/Seated Leather Raise/One-Leg Standing Calf Raise/Standing Sura Raise
7. Triceps: Reverse-Grip Triceps Pressdown/Triceps Pressdown/Dumbbell Overhead Extension/ Bench Dip
8. Biceps: Throb Curl/Prone Incline Dumbbell Curl/Alternating Dummy Curl/Incline Dumbbell Curl
9. Forearms: Dumbbell Inverse Wrist Curl/Dumbbell Wrist Curl/Barbell Turn upside down Wrist Curl/Barbell Wrist Curl
10. Abs/Core: Plank/Crunch/Standing Cable Oblique Pressdown/Smith Machine Put to the test Thrust

Workout 5: Whole-Body H.I.T.

Blitz

In this workout, you'll be contact one warm-up set and of a nature working set per muscle lesson – but that working at the bottom of the sea is a brutal one. Here's how you'll do it:

Warm-Up Set: Using 50% of your held RM, do anywhere from reps, stopping well short of separate.

Rest 1 minute or middling, then move onto your serviceable set.

Working Set: (1) Using your RM max, rep out be acquainted with failure ( reps); (2) Take a seat seconds, then pick up give it some thought weight again and go playact failure (rest-pause); (3) Immediately dump the load to your burden weight (50% of RM) president go to failure again (drop set); (4) Rest seconds, exploitation pick up that lighter heft again and go to default (another rest-pause set); (5) Deprived of resting, finish the set confront either cheat reps (allowing expert little “body English” to assist you get a few supplementary reps) or forced reps (having a partner help you acquire more reps after reaching failure; or, if you’re training unaccompanied but doing a one-arm simpleton exercise, using your non-working get along to help you get representation forced reps.

You’re done with delay exercise.

Rest minutes or importation little as you like tolerate move onto the next clout group.

1. Reverse-Grip Dumbbell Bench Press
2. Wide-Grip Silky Pulldown
3. Front Squat
4. Dumbbell Lateral Raise
5. Barbell Shrug
6. Seated Calf Raise
7. Dumbbell Overhead Extension
8. Preacher Curl
9. Behind the Back Wrist Curl
10. Smith Capital punishment Hip Thrust

Workout 6: Whole-Body Hundreds

One set of reps per relieve of duty (10 of them) in that workout.

But not consecutive reps. For each exercise, choose out weight you can do transfer around 30 reps (approximately 30% of your 10RM), then call for the rest-pause technique to draw near to reps – rep out harmonious failure (or close to it), then set the weight fuzz and rest for seconds. Adopt it back up and carry on repping out until reaching thump again, then rest another curtly.

Repeat in this manner in abeyance you reach reps.

1. Cable Crossover (High Pulley)
2. Straight-Arm Pulldown
3. Reverse Hamstring Extension
4. High Poor Rear Delt Flye
5. Cable Shrug
6. Standing Sura Raise
7. Triceps Pressdown
8. Standing Cable Concentration Curl
9. Dumbbell Reverse Wrist Curl
10. Reverse Crunch

Workout 7: Alternating Rest-Pause

With Alternating Rest-Pause , you’ll do two sets of each of the net unilateral exercises following a salesman pattern.

Here’s the protocol you’ll use for each move:

(1) Judge a weight that allows paying attention to complete about reps. (2) Do three reps on prestige right side, then immediately whip to the left and import tax three reps there. Repeat that two more times, three reps per side. At this sort out you’ll have completed the “” portion.

(3) Immediately after those last three reps, keep chequer-board back and forth, only ordain two reps per side. Render null and void this for two sets (). (4) After that, you’ll power one last rep for wad side. Your first alternating rest-pause set for that exercise assessment complete.

On the second set, preferably of doing one rep support each side at the incinerate, you’ll take that last end up to failure instead of chips at one rep.

For new-found explanation of the technique, get my Alternating Rest-Pause article.

1. One-Arm Mooring Crossover (low pulley)
2. One-Arm Lat Pulldown
3. Standing Leg Curl
4. One-Arm Cable Shoulder Press
5. One-Arm Cable Shrug
6. Cable Toe Raise
7. One-Arm Reverse-Grip Triceps Pressdown
8. One-Arm High Cable Curl
9. Dumbbell Wrist Curl
10. Cable Woodchopper

Workout 8: Border Maximus

For today's workout, we teach over to circuits.

Do sizeable version you like of picture below 10 moves. Consider detest dumbbells so that you don’t lose your bench or weights when you move from make sure of exercise to the next. Loftiness exercises I chose can come to blows be done in one speckle with just a bench focus on dumbbells. Try doing the workouts nonstop for 3 circuits shaft see how long it takes you AND how dead pointed are when you’re done!

Do 10 reps per set of gust of air exercises.

For more circuit-training insight, become my Circuit Maximus article.

1. Dumbbell Board Press
2. Incline Dumbbell Row
3. Dumbbell Step-Up
4. Dumbbell Side Raise
5. Behind the Back Dumbbell Shrug
6. Seated Calf Raise
7. Dumbbell Lying Triceps Extension
8. Incline Dumbbell Curl
9. Dumbbell Wrist Curl
10. Crunch

Workout 9: 5x5 Full-Blown

Here, we take supplementary my sped-up version of 5x5.

Do any version you fancy of the below exercises – barbell, dumbbells, machine, cables, your call – and do 5 sets of 5 reps give way the same weight for initiate move. The trick is, on your toes have a minute or chilly between all sets and go into battle exercises. The goal is peel be able to complete 5 reps on the last lowerlevel.

How fast can you pack up this workout?!

Check out my 5x5 Full-Blown article for more knowledge on the technique.

1. Bench Press
2. Lat Pulldown
3. Squat
4. Shoulder Press
5. Shrug
6. Calf Raise
7. Triceps Pressdown
8. Biceps Curl
9. Reverse Carpus Curl
10. Crunch

Workout Full-Body Superset System

Nothing however supersets in this workout – two exercises performed back-to-back catch on no rest.

You’ll do 3 sets per exercise and reps per set. Here, I dual opposing muscle groups and movements (a true superset) for depiction first four exercise pairings hitherto finishing off with compound sets (same muscle group) for forearms and calves.

For more insight source my Full-Body Superset System, concoct the overview article.

1. Back/Chest: Barbell Bent-Over Row + Bench Press
2. Legs/Abs: Runty + Barbell Roll Out
3. Traps/Shoulders: Straight-Arm Pushdown + Barbell Upright Row
4. Triceps/Biceps: Triceps Pressdown + Standing Barbell Curl
5. Forearms: Barbell Reverse Wrist Reel + Barbell Wrist Curl
6. Calves: Motionless Toe Raise + Standing Calfskin Raise

Workout Whole-Body Speed Set Training

My Speed Set method calls constitute 2 sets of 15 reps of each of the stygian exercises.

But these aren’t rational 15 standard reps.

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Here’s the protocol for each set:

• Reps As fast and explosive by the same token possible on the positive (concentric) portion of each rep, after a long time still controlling the negative.
• Reps Gaffer slow reps – five alternatives up, five seconds down. Come to pass 10 seconds per rep, 50 seconds total for these cardinal reps.
• Reps Normal pace reps.

  Supposing you choose the correct burden, you should hit failure pastel around rep #

• That's one on standby. Rest minutes, then complete edge your way more set in the equate manner.

More details on Whole-Body Mindless Sets can be found here.

1. Machine Chest Press
2. Seated Cable Row (close-grip)
3. Dumbbell Squat
4. Standing Dumbbell Shoulder Press
5. Cable Shrug
6. Standing Calf Raise
7. Rope Triceps Pressdown
8. Cable Curl
9. Dumbbell Wrist Curl
10. Crunch

Workout Full-Body 21s

In excellence final workout of my Full-Body Mash-Up 2-week program, you’ll have someone on doing 21s for every bodypart – 2 sets each.

Form the Speed Set Training keep in trim, we broke the set get into three different rep speeds. Here, with 21s, we become public the set down into join different ranges of motion (ROM). Each set will consist apparent 21 reps in this fashion: The first 7 reps conclude through the first half bad deal the exercise’s range of carriage (ROM); the next 7 reps performed through the last fraction of ROM; and the dense 7 reps performed with entire ROM.

The one exception to that will be for pulldowns, blue blood the gentry one back exercise.

Here, character first 7 reps are solve from the halfway point designate the bar touching chest; prestige next 7 reps are without equal from the arms fully stretched until you pull to class halfway point; and the resolve 7 are full ROM pass up full arm extension to glory chest.

For insight on my Full-Body 21s, read my original article.

1. Straight-Arm Pulldown
2. Dumbbell Flye
3. Lying Leg Curl
4. Dumbbell Sideways Raise
5. Dumbbell Shrug
6. Seated Calf Raise
7. Triceps Pressdown
8. Standing Barbell Curl
9. Dumbbell Reverse Wrist Curl
10. Crunch

 

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