Full Body Gym Workout With Squats, Dumbbells and Cables

Nikkiey: First up on the exercises for the day is squats. We're going to do three sets. The first set is going to be five to seven reps. Second set, five to seven reps. Third set, we're going to go max reps, as many reps as I can. And I'm going to try and keep the same weight all throughout, so that last set is going to be a doozy. Let's go.

What just happened? What just happened? I'm in the center. Oh, you know what? I'm not in the center. I'm thinking this is the center. This is the center. So I wasn't centered. Let's not try to get injuries here. I was a little nervous. This definitely feels way more than 135 pounds.

By the way, the workout that you guys are seeing today is a workout that is inside of our WarriorBabe app. It's a fire resource to be able to literally pull open your phone, see what workout you've got for the day, and walk into the gym with confidence and your plan already set. All you've got to do is just do the work. Let's get back to it.

These are not squatting shoes. Because of the thickness of the sole, it really plays a factor in your alignment with your lift. I love to be in flat shoes. Vivobarefoot, shout out. Best shoes in the world.

Last set, we're going to go for 10 reps. If I don't, I have to run 10 miles. That'll surely make me get this.

Oh, my God. 10. That's right, that's right, that's right. On to the next.

Taking you away from the workout for a second to let you know this little sponsor is coming from WarriorBabe. If you guys want to learn more about WarriorBabe, you want one-on-one coaching, you want workouts done for you, you want somebody there by your side along the way as a cheerleader, as someone to give you tough love, check out WarriorBabe in the description below. Let's get back to the workout.

So we're moving away from squats. We're done with legs. Focus on one muscle group, you give it your all, then you move on to the next. So now we're going to hit some chest. We're going to do incline dumbbell presses. Three sets, 10 reps each.

Honestly, y'all, I'm not going to lie, I hate this exercise, but the ones that you hate, you've got to do. I hate it because I'm not that great at it. So for that reason, I've got to do more of it to get better at it. I don't feel like I can activate my chest the right way. So this is really helpful, you guys. You can go into our app and you can just double check your form.

Yeah, I mean, I'm doing it the right way. It's hard to activate it. And that's why I would say you need to do more of it so that your body can get used to the exercise. Same thing when I first started my journey: I hated doing lat pulldowns because I couldn't activate my lats. But the more I did them over and over and over again, the more I was able to activate them and the more I got down that exercise. It's the same boat here. I'm eight years into my journey too, and I still struggle with certain exercises. So keep doing them over and over and over again.

It could be too that the weight was too light. In any situation where the weight feels too light and you're just going through the motions, increase your weight. Yeah, I need to increase my weight.

Got a little pump forming. More activation that time for sure.

We've got incline dumbbell rows, three sets of 10. I usually have my grips here with me, but I recently lost my grips or left them at the gym, so I just had to order new ones off Amazon. For this particular exercise, I would definitely encourage you guys to use grips to be able to pick a bit heavier of a weight and still have good form with it. But because I don't have them, I'm going to go a little lighter so I can maintain good form.

This is what it looks like to go through the motion too light. That's a great example of way too light. This is a good weight, the challenging weight.

Next up is the superset for shoulders. We've got seated dumbbell Arnold presses, superset with dumbbell front raises. Three total sets together for 10 reps.

My traps need to settle. They just dominate.

I'm swinging. I'm like a monkey right now. Don't look like a monkey. Drop your weight. Put your ego aside. Pick up a lighter weight and maintain good form. It still feels like 100 pounds. I'm Nikkiey Stott and I approve this message.

Now we are on to triceps. We're doing tricep cable pushdowns, three sets of 12 reps. I've never done it with these grips before. Let's give it a try. This looks kind of cool, but let me report back.

Oh, I ain't going to feel a thing with that weight. Wow. That's pretty nice. If you think of a rope, you're kind of stuck like this with the rope, but this has a nice little area for your thumb to lay and for your palm to rest. I don't know. It just felt like a different activation.

Comment below: how many reps do you guys think I can get at 100 pounds right now? Comment below.

Hold on, I'm fatigued. Little twist here to the workout. This wasn't planned. So we're going to do 100 pounds and see how many reps I can do with that. Then we're going to drop it immediately to 80 pounds and see how many reps I can knock out with that. And then drop it to 70 until failure.

Guest: How many reps total do you think you're going to get?

Nikkiey: 12.

Guest: Three and a half.

Nikkiey: Three and a half? That was 12. That was the sloppiest 12 ever. That was the sloppiest 12. I would not encourage this at home, my friend.

My arm is the size of my head right now. All the blood flow, I feel like Popeye.

All right, you guys, we're coming to the last exercise of today's workout. I said at the beginning of the video this one was going to be a fire one, and it is just that. We are going to do a high cable curl using a straight bar. Don't let this fool you. It looks like it's super easy, but you're engaging a lot of muscles in this exercise, not only your biceps but your core. So if you say you want to work out your core all the time, or ask when do I work on my core: you engage your core a lot of the time, in the majority of the strength training exercises that you do. Let's get into it.

I hope you guys enjoyed that workout. Definitely save this one and give it a try the next time you're in the gym. Or if you're interested in having this workout plan already done for you, check out WarriorBabe below in the description. Hope to see you inside the community. Peace out. See you next time.