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If you want to build every major muscle with just 6 exercises, a full body split is the way to go. Full body workout plans not only boost growth by training each muscle multiple times a week, but new research suggests they might also enhance fat loss. Five years ago, I shared a full body workout routine. But new research and hands-on experience have shown me how to make it even better. Today, I’m bringing you the upgraded version: a full body workout plan that includes 3 workouts per week — with as few as 6 key exercises per workout. I’ll walk you through all 3 workouts in the full body workout program, breaking down each exercise with science-backed tips. And the best part? You can try this entire routine for free on my new app.

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Timestamps:
0:00 - Full Body Routine Overview
0:42 - Full Body Workout A
8:10 - Full Body Workout B
12:12 - Full Body Workout C
17:36 - Download The Routine

To kick off Workout 1 of our full body workout plan, we’ll target the upper chest with the incline dumbbell press for 3 sets of 8-12 reps. The incline dumbbell press is one of the best all-around chest builders. Next, we’re moving to the lower body with squats for 3 sets of 6-8 reps. Research shows they don’t just grow the glutes as effectively as glute-focused exercises like hip thrusts, they also strengthen and grow the quads, adductors, and even your lower back. Next we’re focusing on the mid and upper back muscles with the dumbbell chest-supported row for 3 sets of 8-12 reps. To squeeze out extra growth: once you’ve hit failure on your last set, try to get at least 3-5 more half reps in that bottom position. Next, the hamstrings. You'll want both a leg curl movement and a deadlift-type movement in your workout plan. Today, we’ll focus on the leg curl. And to finish off this full body workout, you have 2 options. If you're using dumbbells, perform a superset of lying incline dumbbell curls for the biceps, then go right into dumbbell overhead extensions shortly after. Repeat that for a total of 3 times. If you're using cables, you can do behind the body cable curls superset with overhead rope extensions.

Time for Workout 2 in our full body split. First up, the barbell bench press for 3 sets of 4-6 reps. Next, hamstrings with Romanian deadlifts for 3 sets of 6-8 reps. Then, lat pulldowns for 3 sets of 8-12 reps. Don’t forget: on your last set, push past failure by doing as many full reps as you can, then extend your set with 3-5 half reps in the stretched position to squeeze out extra growth. Next, 3 sets of walking lunges, aiming for about 6-10 reps per leg. To finish up Workout 2, we’ve got another isolation exercise superset with the side delts and abs. For the side delts, I’d recommend behind the body cable lateral raise with the cables set up 3-4 notches up from the bottom. After you’re done, we’ll immediately go into an ab exercise: reverse crunches. Repeat for a total of 3 times. 

Alright, that wraps out Workout 2 of our full body workout routine. Time for Workout 3. First, we have the seated dumbbell shoulder press for 3 sets of 8-12 reps. Next up, the dumbbell row, with 3 sets of 8-12 reps. Don’t forget. On your last set, push past failure by doing as many half-reps as you can in the stretched position to maximize growth. Next up, 3 sets of 10-15 reps of hip thrusts. An effective swap are dumbbell step-ups on a bench or platform. To finish off the quads for the week, we’re doing 3 sets of 10-15 reps of leg extensions. Next, we’re working the chest with 3 sets of 10-15 reps of flyes to compliment the pressing we’ve done earlier in the week. My preferred setup is a seated cable fly with a pad or foam roller between my back and the bench for a deeper stretch in the chest. Alright, to finish off the week, we’ve got our final isolation superset, starting with calf raises. For maximum growth, standing calf raises are the way to go. Once you’re done, move straight into reverse cable flyes to target the rear delts.

Repeat this superset for a total of 3 sets to wrap up your week of training (and week of full body workout routine).

Now, if you’re wondering how to track all of this or remember the form for each move in the full body workout program, BuiltWithScience+, my new app, is designed to do all the heavy lifting for you — except the actual weights, of course. It’s super simple. Just click on the exercise, and you’ve got the form video right there. You can even swap exercises if you’re missing equipment or have an injury, and the app will still make sure you’re still working the right muscles. Plus, it tracks your sets and even starts coaching you after the first week. It’s just like having me with you at the gym. You can try 2 weeks of it for free by simply heading to https://builtwithscience.com/app.

If you’re married, you’re in a business—the business of running a household together. And this includes your finances.

Talking about money is not only important, but it can bring you and your partner closer and deepen your connection.

📙Order your copy of Money For Couples today: http://iwt.com/moneyforcouples

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My name is Denys, and I am Boeing 737 Captain. Before I used to fly ATR 42/72.
I am making the videos on this Pilot Blog channel to encourage people all around the world to join our aviation community.
Here you'll see interesting aviation videos from pilot's perspective. Enjoy:)

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👎 *SOUTH-EAST ASIA WORST RATED FOODS TOUR!!*
🍽️ CO-HOSTS » Calvin Bui https://www.instagram.com/fkndeliciousness

*EP. 1️⃣ Eating Thailand's WORST Rated Foods w/ Mark Wiens!!*
🇹🇭 *Bangkok (Thailand, “Land of Smiles”)*
🍽️ CO-HOST »


📍 *Saneh Larb Koi*
🥩 *THAI BEEF SASHIMI w/ BILE SAUCE* (Soi Chu, ซอยจุ๊)
📍 *Panya Seafood & Beer Hima*
🍛 *FERMENTED FISH ENTRAIL CURRY* (Kaeng Tai Pla, แกงไตปลา)
📍 *Larb Lab Lab Pridi 43*
🐮 *GRILLED COW UDDER* (Round Nom Wua Yang, ราวนมวัวย่าง)
🦆 *FRIED DUCK BEAK* (Pak Ped Tod, ปากเป็ดทอด)
📍 *Bun Pak*
🐸 *FEMALE BULLFROG w/ EGGS IN SPICY SOUP* (Tom Ung Kai, ต้มอึ่งไข่)
🥄 *STEAMED TADPOLES* (Mok Huak, หมกฮวก / หมกลูกอ๊อด)

*EP. 2️⃣ Eating Malaysia's WORST Rated Foods!!*
🇲🇾 *Kuala Lumpur (The Capital of Malaysia)*
🍽️ CO-HOST » *Ming Chun* https://www.instagram.com/mingchuun

📍 *Tanjung Bungah Nyonya*
🦐 *SAMBAL PETAI UDANG* (Spicy Chili Gravy with Prawn and Stink Bean)
🐟 *PERUT IKAN* (Spicy Fish Stomach Soup)
📍 *R.A. Nasi Lemak*
🫁 *FRIED COW LUNGS* (Paru Goreng)
📍 *隆 记 海 鲜 饭 店 （ 冷 气 ）Thong Lung Sang Seafood Restaurant Sdn Bhd*
🐷 *PIG FALLOPIAN TUBES* (Sang Cheong)
📍 *A.R Ikan Patin Masak Tempoyak*
🍛 *GULAI TEMPOYAK IKAN PATIN* (Malay Fish Curry with Fermented Durian Pulp)

*EP. 3️⃣ Eating the Philippines WORST Rated Foods!! (It's bad...)*
🇵🇭 *Manila (The Capital of The Philippines)*
🍽️ CO-HOSTS » *Carl Chuidian* (Chui) https://www.instagram.com/thechuishowph
*Will Dasovich* https://www.instagram.com/wil_dasovich

📍 *Ely's Graham Cake (Elys Dessert)*
🧀 *MACARONI AND FRUIT SALAD WITH MAYO AND CONDENSED MILK*
📍 *Kanto Freestyle Breakfast*
🍫 *CHOCOLATE PORRIDGE WITH SALTED FISH* (Champorado with Toyo)
📍 *PALM GRILL: AUTHENTIC CUISINE FROM SOUTH OF MINDANAO*
🥥 *BLACK CHARRED COCONUT BEEF SOUP* (Tiyula Itum)
📍 *Manila Carinderia*
🦪 *FERMENTED OYSTERS WITH RICE* (Bagoong Sisi)
📍 *Theresa Flores Balut and Salted Egg Store*
🐣 *ROTTING INCUBATED DUCK EGGS OMELET* (Bibingkang Abnoy)

*EP. 4️⃣ Eating Vietnam's WORST Rated Foods!!*
🇻🇳 *HO CHI MINH CITY (Saigon, Vietnam)*

📍 *Nem chua Bà Chín*
🥢 *NEM NUONG BANH HOI*
🥢 *NEM CHUA*
📍 *Com Nieu De Nhat*
🦐 *THỊT DÔNG w/PICKLED MUSTARD GREENS*
📍 *Bình Điền Market - Mam Tom Stall*
🦐 *BARREL OF MAM TOM*
📍 *Bún Đậu Tiến Hải*
🦀 *BÚN ĐẬU MAM TOM*


Timestamps:
0:00 » Intro
0:56 » Episode 1 — BANGKOK (Thai Food)
24:21 » Episode 2 — KUALA LUMPUR (Malaysian Food)
42:45 » Episode 3 — MANILA (Filipino Food)
1:03:53 » Episode 4 — SAIGON (Vietnamese Food)

#BEFRS #BestEverFoodReviewShow #BestEverSEAWorstRatedFoodsTour #BEFRSvietnam #BEFRSphilippines #BEFRSthailand #BEFRSmalaysia #BEFRSmalaysianfood #BEFRSchinesefood #BEFRSkualalumpur #BEFRSkl #BEFRSthaifood #BEFRSbangkok #BEFRSfilipinofood #BEFRSmanila #BEFRSseafood #BEFRSstreetfood #BEFRSvlog #Sonny #SonnySide #Food #Travel #Hungry #BEFRSfoodvideo #BEFRSasia #BEFRSasianfood
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🥒 *ABOUT BEFRS:*
Hey, I’m Sonny! I’m from the US but I’ve been living in Asia for 10 years and started making food and travel videos to document my experiences. I travel to different parts of the world, hunting down and documenting the most unique food each country has to offer.

If you see any factual food errors in my videos, please feel free to politely let me know in the comments. I'm a huge fan of trying different, interesting foods in each country. My show is from a Western point of view, but more importantly, MY point of view. It is not meant to offend any person or culture. Peace!
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🎬 *CREDITS:*
DIRECTOR/HOST » Sonny Side
DIRECTOR OF PHOTOGRAPHY » Trần Quang Đạo
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Ramit Sethi of I Will Teach You To Be Rich talks to LaKiesha (38) and James (45) who have fallen into a cycle of overspending—convincing themselves that wants are needs and that enjoying money now outweighs planning for the future. Their lack of financial foresight has left them without a safety net, and the weight of their debts has even led LaKiesha to file for bankruptcy.

Recently, they moved in together; but with that fresh start comes the baggage of their complicated financial pasts. Trust has been tested, and they’re being forced to confront their differences in financial values and upbringing. Can they break free from the habits that have kept them stuck?

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If you and your partner have a money issue and you want my help, I occasionally select a couple to work with, free of charge. Apply for my help here: https://iwt.com/apply

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The crew takes us behind the lens of “I Made a Mixtape for You” to show the making of Apple’s first Chinese New Year Shot on iPhone musical with the latest iPhone 16 Pro.

Shot on iPhone 16 Pro.

Learn more about iPhone 16 Pro and iPhone 16 Pro Max: https://www.apple.com/iphone-16-pro/

Audio Description: https://youtu.be/5iS-GTx0K7A

Welcome to the official Apple YouTube channel. Here you’ll find news about product launches, tutorials, and other great content. Our more than 160,000 employees are dedicated to making the best products on earth, and to leaving the world better than we found it.

🔥 Support Pilot Blog on Patreon!
https://www.patreon.com/PilotBlog
❤️ Buy me a coffee: https://www.buymeacoffee.com/davydoff
✈️ Find me on PayPal :aviatorssecretary@gmail.com

✈ Just my rumble for some other videos: https://rumble.com/c/c-7448371

✈ Denys Davydov Telegram Channel:
https://t.me/pilotblog

Military map: taplink.cc/majakovsk73
Military analytics: https://twitter.com/NOELreports

My Instagram: @denys_pilot

My new channel:
https://www.youtube.com/@DDWorldForyou

You may check the military map here: https://militaryland.net/
https://deepstatemap.live/
MapTiler map link is https://www.maptiler.com/

My name is Denys, and I am Boeing 737 Captain. Before I used to fly ATR 42/72.
I am making the videos on this Pilot Blog channel to encourage people all around the world to join our aviation community.
Here you'll see interesting aviation videos from pilot's perspective. Enjoy:)

For the next few months, I’m going to see if I can use the best science-backed strategies for training and dieting to help Cam ditch the dad bod and get six pack abs for the first time in his life. So, if you want to learn how to get a six pack, this video teaches you everything you need to know — from the best six pack workout to the best six pack diet.

Click below to try the BWS+ app for free for 2 weeks, no strings attached:
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On Day 1, Cam started out at 160 pounds and, according to a DEXA scan, 25% body fat. But to get visible six pack abs, he’ll need to get down to at least 15% body fat. Here’s the plan: instead of relying on exercise alone to achieve 6 pack abs, our priority is dialing in his diet. The first step was getting Cam to track everything he ate using our BuiltWithScience+ app. On average, he was eating about 2,600 calories a day. To shed around 1 pound of fat per week, we needed to bring that down to about 2,100 calories. But rather than completely overhauling his diet, I wanted to focus on strategic food swaps.

While Cam aims to get a six pack, focusing on ab exercises alone won’t cut it. When you’re in a calorie deficit, your body looks for energy, and without proper training, it can burn muscle along with fat. The result? A “skinny” look instead of a lean, muscular physique. To prevent that, we’re implementing a well-structured training program that targets all his major muscle groups. By broadening his back and shoulders, we’ll create that V-taper look to complement his 6 pack abs and achieve a truly aesthetic transformation.

And as for Cam’s progress with his six pack diet … With Cam now logging every calorie he was eating on the BWS+ app, he was staying right on track to achieving his 6 pack abs with a daily target of 2100 Calories, and his weight on the scale was quickly moving in the right direction. While this is a great start, getting down to 15% body fat means Cam will need to drop all the way down to 139 pounds. What about cardio? Think of it like the cherry on top. The weight tells your body to keep your muscles, the diet does most of the hard work of losing the fat, and the cardio can just help speed up the process. And rather than forcing Cam to do grueling cardio sessions he’d never stick to long term, I wanted to find something he actually enjoyed. Basketball.

But if Cam wanted to rely on cardio alone to lose the same amount of fat he’s been losing through his diet, he’d need to play nearly an hour of basketball daily. So, when it comes to fat loss, a combination of both is key. And in Cam’s case, it was just enough to speed up his progress toward achieving 6 pack abs without affecting his strength in the gym. 

In 90 days, Cam lost 11 pounds and shaved 3 ½ centimeters off his waistline. But he’s not quite at full 6 pack abs yet. He’s sitting somewhere around 18-20% body fat. And that’s perfectly fine. Getting lean and staying lean is a marathon, not a sprint. And because we’ve been taking a sustainable approach, Cam was eager to keep pushing to see just how lean he could get. It’s time to take things up a notch with my favorite science-based six pack workout to make his abs really pop.

As Cam’s journey to achieving six pack abs continued beyond 90 days, he kept getting leaner. But this is where most people hit a wall. They drop to under 20% body fat and then progress stalls. Why? Your metabolism adapts as you lose weight. Just 10% of your body weight can cause your body to burn up to 200-400 fewer calories per day. So when Cam first started, he needed to eat around 2,100 calories daily to lose a pound of fat each week. But now, after losing 15 pounds, we’ve adjusted his target to 1,900 calories to keep the fat loss going.

However, as Cam’s weight started dropping into the 140s, he noticed some side effects. He was more tired and had to go lighter (instead of heavier) in the gym. Here’s why. As you lose fat, your body produces less leptin. In response, your body cranks up hunger signals and tries to conserve energy by decreasing your desire to move. Which can also start to affect your strength in the gym. 

The point at which this starts to happen varies for everyone. But for most men, it begins at around 15% body fat, and for women, it is around 25%. As you get leaner, these effects intensify. That’s why getting shredded is not only incredibly difficult to maintain but can also become unhealthy. So after 150 days of Cam’s fat loss journey, we decided to stop his diet. The extra push to get full 6 pack abs just wouldn’t be worth it. The result? He went from 160 pounds to 143 pounds, and from 25.2% body fat to a lean 14.6% body fat.

It took time and patience, but that's the key to real transformation. Click below to use the same program Cam did to achieve his incredible transformation:
https://builtwithscience.com/