Advanced Full-Body Workout for Flexibility
This advanced workout plan targets major muscle groups including the chest, back, legs, shoulders, arms, and core, with a focus on flexibility. Each exercise incorporates stretching elements to enhance overall flexibility while building strength.
strength training
flexibility
advanced workout
full body
Chest
Back
Legs
Shoulders
Arms
Core
advanced
full
1/31/2025•0 views•advanced•75 min
Barbell Bench Press with Chest Stretch
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Barbell, bench
Form Instructions
Lie back on a bench with your feet flat on the ground.
Grip the barbell slightly wider than shoulder-width apart.
Lower the barbell slowly to your chest, keeping your elbows at about a 45-degree angle.
Press the barbell back up explosively.
After each set, perform a chest stretch by clasping your hands behind your back and lifting them upwards.
Pull-Ups with Lat Stretch
Details
Sets
4
Reps
6-10
Rest
60s
Equipment
Pull-up bar
Form Instructions
Grip the pull-up bar with your palms facing away (overhand grip) and slightly wider than shoulder-width.
Hang with your body straight and shoulders relaxed.
Pull yourself up until your chin is above the bar, then lower back down with control.
After each set, perform a lat stretch by reaching both arms up and leaning to one side, then the other side.
Barbell Squats with Hip Flexor Stretch
Details
Sets
4
Reps
10-15
Rest
60s
Equipment
Barbell, squat rack
Form Instructions
Set the barbell on your upper back and stand with feet shoulder-width apart.
Lower into a squat by bending your knees, keeping your chest up and back straight.
Go as low as your flexibility allows, ideally below parallel.
Press through your heels to return to the starting position.
After each set, perform a hip flexor stretch by kneeling on one knee and pushing your hips forward.
Overhead Dumbbell Shoulder Press with Chest Opener
Details
Sets
4
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.
Press the dumbbells overhead until your arms are fully extended.
Lower the weights back to shoulder height with control.
After each set, perform a chest opener by clasping your hands behind your back and stretching your chest.
Tricep Dips with Tricep Stretch
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Dip bars or sturdy bench
Form Instructions
Position yourself on the dip bars or a bench with your hands shoulder-width apart.
Lower your body by bending your elbows while keeping your back close to the bench.
Push back up until your arms are straight.
After each set, perform a tricep stretch by raising one arm overhead and bending the elbow to touch the opposite shoulder.
Russian Twists with Core Stretch
Details
Sets
3
Reps
15-20 per side
Rest
60s
Equipment
Medicine ball or weight plate
Form Instructions
Sit on the ground with your knees bent and lean back slightly.
Hold a medicine ball with both hands and rotate your torso to one side, then the other.
Keep your core tight throughout the movement.
After each set, perform a core stretch by lying on your back and pulling your knees to your chest.
Cool Down & Flexibility Routine
Details
Sets
1
Reps
N/A
Rest
0s
Equipment
N/A
Form Instructions
Spend 10-15 minutes cooling down with gradual stretches targeting all major muscle groups used in the workout.
Focus on slow, controlled movements, holding each stretch for at least 30 seconds.