Full Body Workout Routine
recipe

Description: A comprehensive workout routine targeting various muscle groups for strength and conditioning.
Preparation Time: Approximately 60-65 minutes
Serving Size: 1 person

Ingredients:

- Standing Shoulder Press (machine)
- Dumbbell Lateral Raises (2 kg)
- Seated Cable Row
- Face Pull (cable)
- Dumbbell Bicep Curls (5 kg)
- Resistance Band
- Tricep Pushdown (cable)
- Single Arm Tricep Extension (cable)
- Torso Rotations (machine)
- Back Extensions (incline bench)
- Side Bends (incline bench)
- Wide Grip Lat Pulldown
- V-Bar Low Row
- Machine Bench Press
- Pec Deck Machine
- Wide Stance Hack Squat
- Narrow Stance Hack Squat
- Lunges (20 kg)
- Lying Leg Curls (15 kg)
- Cable Glute Kickbacks
- Seated Leg Extensions (machine)

Instructions:

1. Start with the standing shoulder press on the machine for 4 sets (8-11 reps).
2. Move to lateral raises with dumbbells for 4 sets (8-12 reps).
3. Perform seated cable rows for 4 sets (9-11 reps).
4. Execute face pulls on the cable for 4 sets (10-12 reps).
5. Do bicep curls with dumbbells on an incline bench for 4 sets (8-11 reps).
6. Complete bicep curls using a resistance band for 4 sets (7-10 reps).
7. Perform tricep pushdowns on the cable for 4 sets (7-10 reps).
8. Do single arm tricep extensions on the cable for 4 sets (7-8 reps).
9. Engage in torso rotations on the machine for 4 sets (8 reps).
10. Continue with back extensions on an incline bench for 4 sets (10 reps).
11. Perform side bends on the incline bench for 4 sets (10 reps).
12. Execute wide grip lat pulldowns for 4 sets (7-9 reps).
13. Complete V-bar low rows for 4 sets (8-11 reps).
14. Perform machine bench presses for 4 sets (8-10 reps).
15. Execute pec deck machine exercises for 4 sets (10 reps).
16. Move to wide stance hack squats for 4 sets (9-11 reps).
17. Perform narrow stance hack squats for 4 sets (6-9 reps).
18. Complete lunges for 3 sets (10 reps).
19. Execute lying leg curls on the machine for 4 sets (9-12 reps).
20. Perform cable glute kickbacks for 4 sets (8-10 reps).
21. Finish with seated leg extensions on the machine for 4 sets (8-10 reps).
Nutritional Information:
- Calories: Approx. 350-500 (depending on intensity and individual metabolism)
- Protein: 30g
- Carbohydrates: 40g
- Fats: 10g
- Fiber: 5g

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