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FULL BODY
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WORKOUT
Prepared by:
WNBF PRO PATRICK MACINNIS
CERTIFIED BODYBUILDING JUDGE
TEAM LIFTS - SCIENCE BASED -
PASSION
FULL BODY HOME WORKOUT - TEAM LIFTS
DISCLAIMER
TABLE OF CONTENTS
WORKOUT OVERVIEW 1
WORKOUT EXECUTION 2
THANK YOU 19
DISCLAIMER 19
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WORKOUT
OVERVIEW
OPTIMIZE AT HOME WORKOUTS
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WORKOUT
EXECUTION
PAYING ATTENTION TO DETAIL
NOTE:
IF THE SET IS TOO EASY, THERE WILL BE SOME
INTERMEDIATE-ADVANCED FORM VARIATIONS TO
INCREASE THE DIFFICULTY OF THE EXERCISE
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NOTES:
-GROUPINGS SUCH AS A1/A2 & B1/B2 ARE PERFORMED
AS SUPERSETS IF YOU WOULD LIKE TO SAVE TIME. THE
SUPERSETS ARE OPTIONAL.
-INTERMEDIATE-ADVANCED PROGRESSION OF
EXERCISES ARE LISTED DOWN BELOW IN "EXERCISE
PROGRESSIONS"
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RECORD YOUR
PERSONAL NOTES
HERE (OPTIONAL)
TAKE NOTE OF HOW YOU'RE
FEELING, PROGRESSION ETC.
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EXERCISE
TUTORIAL &
PROGRESSIONS
EXERCISE 1: INCLINE PUSH-UP
SETUP: USE A NARROW GRIP (SHOULDER WIDTH) AND
PLACE HAND SLIGHTLY LOWER TOWARDS YOUR KNEES
PROGRESSION:
1.WEAR A WEIGHTED BACKPACK
2.PERFORM A PAUSE AT THE BOTTOM
3.SLOW THE TEMPO
4.PERFORM 1-ARM PUSH-UPS
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PROGRESSION:
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PROGRESSION:
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PROGRESSION:
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PROGRESSION:
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TWIST YOUR BODY WHILE KEEPING YOUR CORE TIGHT AND USE
YOUR SIDE DELT TO TWIST YOUR BODY
PROGRESSION:
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PROGRESSION:
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SETUP: USE THE SAME SETUP AS THE INVERTED ROW BUT, A BIT
HIGHER AS YOU'LL TRY A PULL-UP MOTION. BUT, SIT DOWN
WITH YOUR TORSO STRAIGHT UP AND GLUTES AND LEGS FLAT
ON THE GROUND
PROGRESSION:
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PROGRESSION:
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PROGRESSION:
1.PLACE YOUR FEET ON AN ELEVATED PLATFORM
2.WEAR A VERY TIGHTLY STRAPPED BACKPACK & ENSURE
CONTENTS ARE SECURE INSIDE AS YOU'LL BE UPSIDE DOWN
3.SLOW THE TEMPO
4.PERFORM A PAUSE AT THE BOTTOM
5.PERFORM WITH 1-ARM
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PROGRESSION:
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PROGRESSION:
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PROGRESSION:
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PROGRESSION:
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THANK YOU!
INSTAGRAM @PATTY.LIFTS
YOUTUBE PATTY LIFTS
COACH@PATRICKMACINNIS.COM
DISCLAIMER:
BY ACCEPTING THE INFORMATION IN THIS PDF DOCUMENT ) AND THE
DOCUMENTS ATTACHED TO THE EMAIL, YOU FULLY UNDERSTAND YOU
RELEASE PATRICK MACINNIS OF LIABILITY. BY ACCEPTING ANY AND/OR
ALL INFORMATION FROM THIS DOCUMENT, YOU ARE WAIVING ANY RIGHT
PATRICK MACINNIS MIGHT HAVE TO BRING TO LEGAL ACTION OR ASSERT
A CLAIM AGAINST PATRICK MACINNIS. PATRICK MACINNIS IS NOT A
PHYSICIAN OR DIETITIAN AND THE INFORMATION PROVIDED DOES NOT
REPLACE THE ADVICE OF A PHYSICIAN OR DIETITIAN. IT IS STRONGLY
RECOMMENDED YOU CONSULT WITH YOUR PHYSICIAN AND A DIETITIAN
BEFORE STARTING ANY WORKOUT PROGRAM OR PHYSICAL ACTIVITY. THE
CONTENTS OF THIS DOCUMENT IS NOT MEDICAL ADVICE. ALL
DOCUMENTS INCLUDED OR EXCHANGED BETWEEN PATRICK MACINNIS
AND THE CLIENT ARE THE INTELLECTUAL PROPERTY OF PATRICK
MACINNIS AND ARE NOT TO BE COPIED, SOLD OR REDISTRIBUTED
WITHOUT MY WRITTEN CONSENT.
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PATTY LIFTS'
FULL BODY
HOME
WORKOUT
Prepared by:
WNBF PRO PATRICK MACINNIS
CERTIFIED BODYBUILDING JUDGE
TEAM LIFTS - SCIENCE BASED -
PASSION