Fitness 360: Training Program - Shannon Clark, Body Of Work

Full body workouts have produced complete results. Get Shannon Clark's full training program here!

I've been a fan of full-body workouts for a number of years. For my current fitness goals, this type of setup works well. It allows me to work each muscle a maximum number of times each week, while still resting enough.

I learned the hard way what the repercussions were of not including enough rest time in a training plan, so I tend to be much more mindful of this whenever building programs for myself.

I also like the metabolic advantages that a full body workout has to offer. This helps me control my body weight.

I perform weight training three or four days per week, depending on how I feel. If my strength seems to be dropping, I'll back down on the frequency. I'll even reduce it to just twice per week or once per week or two until I'm feeling more recovered again.

I alternate lifting and cardio days, trying to do some type of physical activity most days of the week. I don't vary my training too much when it comes to striving for fat loss or muscle building, as I feel that is more of a function of diet than anything.

One exception: If I'm looking to burn fat, I'll shorten my rest periods throughout the session for an even greater metabolic response.

Shannon's Training Program

Day 1: Full Body
1

Barbell Squat

3 sets, 8-10 reps
Barbell Squat Barbell Squat

2

Barbell Shoulder Press

3 sets, 8-10 reps
Barbell Shoulder Press Barbell Shoulder Press

Superset
3
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Split Squats

3 sets, 8-10 reps
Split Squats Split Squats

Superset
4
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Wide-Grip Lat Pulldown

3 sets, 8-10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Superset
5

Barbell Curl

3 sets, 10-12 reps
Barbell Curl Barbell Curl

Seated Triceps Press

3 sets, 10-12 reps
Seated Triceps Press Seated Triceps Press

Superset
6

Seated Side Lateral Raise

3 sets, 10-12 reps
Seated Side Lateral Raise Seated Side Lateral Raise

Reverse Flyes

3 sets, 10-12 reps
Reverse Flyes Reverse Flyes

Day 2: Cardio/Abs
1

Elliptical Trainer

20-30 minutes
Elliptical Trainer Elliptical Trainer

2

Exercise Ball Crunch

3 sets, 15 reps
Exercise Ball Crunch Exercise Ball Crunch

3

Exercise Ball Pull-In

3 sets, 15 reps
Exercise Ball Pull-In Exercise Ball Pull-In

4

Hanging Leg Raise

2 sets, 10 reps
Hanging Leg Raise Hanging Leg Raise

Day 3: Full Body
1

Barbell Squat

3 sets, 8-10 reps
Barbell Squat Barbell Squat

2

Barbell Shoulder Press

3 sets, 8-10 reps
Barbell Shoulder Press Barbell Shoulder Press

Superset
3
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Split Squats

3 sets, 8-10 reps
Split Squats Split Squats

Superset
4
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Wide-Grip Lat Pulldown

3 sets, 8-10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Superset
5

Barbell Curl

3 sets, 10-12 reps
Barbell Curl Barbell Curl

Seated Triceps Press

3 sets, 10-12 reps
Seated Triceps Press Seated Triceps Press

Superset
6

Seated Side Lateral Raise

3 sets, 10-12 reps
Seated Side Lateral Raise Seated Side Lateral Raise

Reverse Flyes

3 sets, 10-12 reps
Reverse Flyes Reverse Flyes

Day 4: Cardio/Abs
1

Elliptical Trainer

20-30 minutes
Elliptical Trainer Elliptical Trainer

2

Exercise Ball Crunch

3 sets, 15 reps
Exercise Ball Crunch Exercise Ball Crunch

3

Exercise Ball Pull-In

3 sets, 15 reps
Exercise Ball Pull-In Exercise Ball Pull-In

4

Hanging Leg Raise

2 sets, 10 reps
Hanging Leg Raise Hanging Leg Raise

Day 5: Full Body
1

Barbell Squat

3 sets, 8-10 reps
Barbell Squat Barbell Squat

2

Barbell Shoulder Press

3 sets, 8-10 reps
Barbell Shoulder Press Barbell Shoulder Press

Superset
3
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Split Squats

3 sets, 8-10 reps
Split Squats Split Squats

Superset
4
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Wide-Grip Lat Pulldown

3 sets, 8-10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Superset
5

Barbell Curl

3 sets, 10-12 reps
Barbell Curl Barbell Curl

Seated Triceps Press

3 sets, 10-12 reps
Seated Triceps Press Seated Triceps Press

Superset
6

Seated Side Lateral Raise

3 sets, 10-12 reps
Seated Side Lateral Raise Seated Side Lateral Raise

Reverse Flyes

3 sets, 10-12 reps
Reverse Flyes Reverse Flyes

Day 6: Cardio/Abs
1

Elliptical Trainer

20-30 minutes
Elliptical Trainer Elliptical Trainer

2

Exercise Ball Crunch

3 sets, 15 reps
Exercise Ball Crunch Exercise Ball Crunch

3

Exercise Ball Pull-In

3 sets, 15 reps
Exercise Ball Pull-In Exercise Ball Pull-In

4

Hanging Leg Raise

2 sets, 10 reps
Hanging Leg Raise Hanging Leg Raise

Day 7: Off/Rest

Shannon Clark Fitness 360