Tucker: Full body workouts

After taking close to a two week lay off from working out and 5 days of driving, I was ready to start lifting again. Everything about me felt soft and undertrained, so I didn’t want to go in and try to slam out weights and a) just feel bad about myself because I’d be struggling with putting up any significant amount of weight, and b) I don’t want to give my body a huge shock unnecessarily when I could ease back into it without risk of injury.

If you find yourself in that kind of situation give a couple full body workouts a try. This is the first time I’ve done something like this but I felt like it got some tension and blood back in my muscles quickly and I was able to start training normally again within a couple days, rather than doing a traditional split and having to wait a week or so until I’d hit each muscle group.

Everything was done with some light cardio and a few sets of single leg hip thrusts, planks and another core exercise to get warm, and then the reps were usually around 15 for 2-3 sets. Rest periods were short and I got in and out in about an hour or less.

The general idea is that I’m doing mostly machine exercises with a few DB ones thrown in. I was gonna stick with the no barbells until I decided to audible on the second day and do some very light front squats and good morning…. I haven’t done good mornings in forever but I think I’ll be throwing them back in the mix after this because my hams were trashed the next day just from going light and repping it out.

I’ve been back to normal workouts since, and am just about to head up to Portland to train with Noel and see if I can get some tips from him and learn a thing or two…. The next log should be a bit more eventful!


Workout 1

Flat machine chest press

Lat pulldown

DB side raises

Leg press

Leg ext

Leg curl

Calf raises


Workout 2

Machine pec flies

Machine rows

DB shoulder press

DB curls

DB kickbacks

Front squats

Good mornings


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Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

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