Full-Body Lift

Full-Body Lift workouts should be done every Monday and Thursday

Complete for each exercise:

Plank workouts typically done on run days can be added after the Full-Body Lift if preferred

Barbell Bench Press
or Dumbbell Bench Press

Seated Bench Press Machine
Alternates: Dumbbell Fly or Pec Deck

Deadlifts
Preferred: Trap Bar
Alternates: Barbell or Dumbbell

Squats
Dumbbell, Goblet or Barbell
Start with Goblet and Dumbbell to work on form unless you’re accustomed to squat.

Seated Dumbbell Shoulder Press
or Machine Shoulder Press

Lat Pulldown
Wide bar or V-bar
Lat pulldown can be a subset with V-bar row

Seated V-Bar Row

Rope Crunches

Additional Option:

One exercise consisting of Biceps and Triceps can be added