full body workout body building

A free workout inspired by the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the full-body-workout-body-building.
This workout includes 3 sections (delts, biceps, forearms), 7 exercises, and 18 total sets.

delts

smith machine seated shoulder presses

3 sets of 12 reps

cable underhand front raises

3 sets of 15 reps

1-arm cable rear delt raises

2 sets of 12 reps

biceps

lying dumbbell curls

3 sets of 15 reps

ez bar curls

3 sets of 15 reps

forearms

dumbbell standing wrist curls

2 sets of 6 reps

barbell bench wrist curls

2 sets of 12 reps