Full body workouts are usually designed for beginners, or people who are limited in their time in the gym, and not gym rats. It doesn’t mean these workouts have to be any less effective than other “split workouts” (where you train different muscles in different sessions).
Some professional athletes use these workouts until today.
Full Body Workout 1 (** Best one **)
This routine will get you healthy, in shape, and will build the foundation of your body, including your lefts. This is how it goes: (explanations below)
- Squat - 15 reps – 4 sets + 1 warmup
- Deadlift - 15 reps- 4 sets + 1 warmup
- Pull ups – 15 reps – 4 sets + 1 warmup
- Bench press (dumbbell or barbell) – 15 reps – 4 sets + 1 warmup
- Shoulder press (dumbbell or barbell) – 15 reps – 2 sets
50 – 60 minutes which are the optimal time for your body.
A common beginner’s mistake is to neglect the legs but unless you want to be suffering from severe back pains, you have to build a great foundation underneath the waist. On top of that, if you want to make overall great results, the two “staple exercises” will be squat and deadlift.
These two will get you strong as a !@#$!$, and will induce the release of important hormones like testosterone and growth hormone that will buff you up. On top of that I added more compound movement that work on multiple muscles in the body. Bench press will get your front deltoids working, with your triceps. The pull ups will get your back and biceps running.
With this sort of quick-but-intense workout, you don’t need to directly work small muscle groups like arms, forearms, calves, etc. – they will grow like weed from the other exercises that involve them.
How many times should you attend the gym using this routine? Anything between 2 and 4 times a week (no two consecutive days please, it will take you time to recover from this routine) will yield noticeable results.
Does this program applies to women? Yes! Don’t be afraid to get buff, you won’t, but it will strengthen up your entire body.
Full Body Workout 2: (At home workout for cardiovascular benefits)
This workout requires no weights and virtually no equipment. You’re also using the superset technique as with the first workout. This will certainly get your heart rate up yet also contains explosive movements. This is a great routine you can do in your own backyard that works your upper and lower body. For dips you can use two chairs putting your feet on one and using the other for the dip movement (hands behind your back). Body weight workouts are great for men’s health.
40 yard sprint followed by pushups followed by dips (as many as you can do) – Repeat three times
Full Body Workout 3: (Heart rate blowing)
This final full body routine is also designed to maximize your ability to jack up your heart rate as well as build lean muscle. Like the first workout this also requires a gym. It’s more of a circuit-training workout followed by a short intense cardio routine and is split up into two phases. The weight training portions are just 1 set of 15 reps.
Phase 1 – Upper Body – Machine bench press, dumbbell shoulder press, lat pulldowns, tricep rope extensions, dumbbell curls followed by 10 minutes on the treadmill or elliptical with high intensity every other minute (intervals).
Phase 2 – Lower Body – Leg press, leg extensions, leg curls, dumbbell lunges followed by the same cardio as above.
As you can see all three full body workouts are quite unique. But they’re all great for building muscle and burning fat, which will enhance overall health and energy throughout the day.
No related posts.