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Only 4 exercises can give you a full body burn…

…if you lift heavy enough.

This is a pull based full body workout for heavy lifters.

1️⃣ 4 sets 4-6 HEAVY deadlifts

2️⃣ 3 sets 8-10 ea single arm rows

3️⃣ 3 sets inverted high rows to failure

4️⃣ 3 sets 6-8 HEAVY single arm curls

Engage your core with every 👏🏼 single 👏🏼 exercise. 👏🏼

You will be spent 💰 after this!

Tag your gym bestie 👯‍♀️ and save for next time!

Outfit from #gymsharkwomen #fullbodyworkout #weightlifting #womenwholift #deadlift

2025/8/31 Edited to

If you're looking to maximize your workout efficiency while focusing on heavy lifting, these four pull-based exercises are a powerful choice to target multiple muscle groups simultaneously. The deadlift stands out as a compound movement, engaging your glutes, hamstrings, lower back, and even your core, making it an essential full body strength builder. Performing 4 sets of 4-6 reps with heavy weight challenges your muscles and nervous system, promoting strength gains and muscle growth. Single arm rows are excellent for isolating the upper back and lats, helping improve posture and shoulder health. By doing 3 sets of 8-10 reps on each arm, you also address any muscular imbalances. Inverted rows, taken to failure for 3 sets, further engage the back and biceps, teaching control and endurance under bodyweight resistance. They also provide a different movement pattern that complements heavier weighted lifts. Single arm curls finish off the workout by targeting the biceps to develop arm strength and definition. Performing 3 sets of 6-8 heavy reps ensures you maintain intensity even at the end of the session. To make the most of this workout, it’s crucial to keep your core engaged on every rep. This not only stabilizes your spine but also improves overall functional strength. Rest adequately between sets to maintain intensity and ensure proper form. Whether you're a beginner or experienced lifter, this concise regimen offers a straightforward way to challenge your whole body efficiently. Remember, heavy lifting requires proper warm-up, gradual weight progression, and attentive recovery to avoid injury. Incorporate this workout into your routine 2-3 times a week alongside complementary push-based exercises for balanced muscular development. Grab a gym partner to keep motivated and track your progress. This focused approach delivers a full body burn with just a few key movements, saving time while building strength and muscle effectively.

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