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
2
Barbell Shoulder Press
3 sets, 8-10 reps
Superset
3
Bent Over Two-Dumbbell Row
3 sets, 8-10 reps
Split Squats
3 sets, 8-10 reps
Superset
4
Stiff-Legged Barbell Deadlift
3 sets, 8-10 reps
Wide-Grip Lat Pulldown
3 sets, 8-10 reps
Superset
5
Barbell Curl
3 sets, 10-12 reps
Seated Triceps Press
3 sets, 10-12 reps
Superset
6
Seated Side Lateral Raise
3 sets, 10-12 reps
Reverse Flyes
3 sets, 10-12 reps
Day 2: Cardio/Abs
1
Elliptical Trainer
20-30 minutes
2
Exercise Ball Crunch
3 sets, 15 reps
3
Exercise Ball Pull-In
3 sets, 15 reps
4
Hanging Leg Raise
2 sets, 10 reps
Day 3: Full Body
1
Barbell Squat
3 sets, 8-10 reps 2
Barbell Shoulder Press
3 sets, 8-10 reps Superset
3
Bent Over Two-Dumbbell Row
3 sets, 8-10 reps Split Squats
3 sets, 8-10 reps Superset
4
Stiff-Legged Barbell Deadlift
3 sets, 8-10 reps Wide-Grip Lat Pulldown
3 sets, 8-10 reps Superset
5
Barbell Curl
3 sets, 10-12 reps Seated Triceps Press
3 sets, 10-12 reps Superset
6
Seated Side Lateral Raise
3 sets, 10-12 reps Reverse Flyes
3 sets, 10-12 reps
Day 4: Cardio/Abs
1
Elliptical Trainer
20-30 minutes 2
Exercise Ball Crunch
3 sets, 15 reps 3
Exercise Ball Pull-In
3 sets, 15 reps 4
Hanging Leg Raise
2 sets, 10 reps
Day 5: Full Body
1
Barbell Squat
3 sets, 8-10 reps 2
Barbell Shoulder Press
3 sets, 8-10 reps Superset
3
Bent Over Two-Dumbbell Row
3 sets, 8-10 reps Split Squats
3 sets, 8-10 reps Superset
4
Stiff-Legged Barbell Deadlift
3 sets, 8-10 reps Wide-Grip Lat Pulldown
3 sets, 8-10 reps Superset
5
Barbell Curl
3 sets, 10-12 reps Seated Triceps Press
3 sets, 10-12 reps Superset
6
Seated Side Lateral Raise
3 sets, 10-12 reps Reverse Flyes
3 sets, 10-12 reps
Day 6: Cardio/Abs
1
Elliptical Trainer
20-30 minutes 2
Exercise Ball Crunch
3 sets, 15 reps 3
Exercise Ball Pull-In
3 sets, 15 reps 4
Hanging Leg Raise
2 sets, 10 reps
Day 7: Off/Rest