The Rookie’s Guide To Full Body Workouts – Routine Included


The first thing every single gym-goer has to do is choose the appropriate muscle-building workout program, as it’s one of the most important things to do if you are to maximize the time you spend in the gym and to get apparent body-changing results.

There are loads of people who are eager to try out any new program and end up hopping into the first one they find without really thinking about what it is that they are looking for in their weight-lifting program. Remember that every single type of program comes with its own set of pros and cons, so it’s paramount to know what each one has to offer.

Here are some benefits of using full body workouts.

First things first, chances are that you started lifting in order to get a bigger chest or to strengthen your body for a particular sport. While we’ll never say no to any form of physical self-improvement, full body workouts can do more. If you work on all the major muscle groups – chest, shoulders, back, glutes, quads, hamstrings, biceps, triceps, calves, abs – you will be able to build the symmetrical physique you’ve always dreamed of. Additionally, you’ll be preventing muscular imbalances that can occur when you focus on a certain body part over others. Don’t think that imbalance is a joke, for it can lead to serious injuries.

Second, if you’re somebody who’s on a tight time schedule, you’ll learn that the first benefit of using full body workout programs is that you will actually end up with a much lower time requirement to perform them. FBWs can be performed over the course of just two or three days a week, allowing more time for you to dedicate yourself to other obligations. You may find that FBWs tend to take slightly longer to complete, but when you take the overall weekly time commitment into consideration, you will end up substantially further ahead than with programs such as the upper/lower body split.

2Don’t be surprised to notice increased muscular recovery rates after performing FBWs. For a lot of people, failing to recover from session to session is one of the main reasons why they cannot make any progress whatsoever. Some people, for instance, cannot handle back-to-back workouts, even though they aren’t working the same muscle part, so for people like that, full body workouts are the stuff of legends. The point is that you always get at least one day off between each full body workout, thus giving your muscles maximum recovery time.

Last but not least, let’s not forget about testosterone. When it comes to bulking up, the amount of testosterone you have in your body is what really makes all the difference. The higher levels of testosterone you have in your body, the faster you can build muscle mass tissue. As far as influencing testosterone release through your resistance training workouts is concerned, exercises that use your entire body to move while working on as many muscle fibers as possible are the ones that are going to release the greatest amount of testosterone and that’s just what FBWs are all about.

So, now that we’ve explained the benefits of giving FBWs a shot, we’d like to present you with a sample beginner’s workout routine that you can use throughout the week. Let’s take a look:

How often you train: Monday, Wednesday, Friday
Sets per exercise: 2 to 3 max
Rests between sets: Up to 2 minutes

  • Crunches – 3 sets of 12
  • Barbell Bench Press – Medium Grip – 2 sets of 10
  • Dumbbell Flyes – 2 sets of 10
  • Wide-Grip Lat Pulldown – 2 sets of 10
  • Seated Cable Rows – 2 sets of 10
  • Dumbbell Shoulder Press – 3 sets of 10
  • Barbell Curl – 3 sets of 10
  • Triceps Pushdown – 3 sets of 10
  • Barbell Full Squat – 2 sets of 10
  • Leg Extensions – 2 sets of 10
  • Lying Leg Curls – 3 sets of 13
  • Standing Calf Raises – 3 sets of 13

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