All body workout program

If you only work out 3—5 days per week, you'll be able to give your muscles more rest. There are muscles in the human body. If you do an hour-long full-body workout , there simply isn't enough time to over-exert a single muscle. This is unlike an arm training day, where you overload your biceps and triceps until you physically can't do another rep.

To ensure you allow enough recovery time for each muscle, think about the muscles you target during each full-body workout. For example, if you do leg extensions on Monday to target your quads, you might opt for dumbbell lunges or hack squats during the next workout. Whether you realize it or not, many of your favorite exercises are full-body movements that recruit multiple muscle groups also called " compound exercises ".

You might think of a push-up as a chest exercise, but it also taxes your delts , core, back muscles, and even your quads. Squats work nearly every major muscle in the body, including your back, chest, core, quads , and glutes. Even a bench press works your pecs chest , triceps , shoulders, biceps, lats, and traps. To get the maximum benefit from total-body workouts , you'll want to follow a proper routine. A well-programmed full-body workout should cater to your individual fitness goals.

Whether you're looking to build overall body strength , burn fat , or add lean muscle mass , a full-body workout plan can be highly effective. With that being said, here are a few simple steps to help you program your own full-body workouts :. Begin your full-body workout with a primary lift. The best exercises to choose for your primary lift are full-body exercises. In other words, choose a compound exercise that requires more muscle recruitment than any other exercise in your workout. These exercises are full-body exercises , taxing major muscle groups like your chest, lats, quads , glutes , delts, and core.

Since they require the most effort, it's important to do them first while your body has energy. Example: Goblet squats. Next, pair or superset your primary lift with an exercise that counteracts it. Check out this week muscle building program for beginners guide for less experienced guys wanting to get jacked. The last thing you want right now is to drive your body into the ground.

When gains plateau, an overreach is used to blast through stagnation and staleness in order to take performance to the next level. It simply involves ramping up training intensity and weekly volume to shock the body. As your body recovers, regenerates and rejuvenates itself, the results will be phenomenal. Changing up the rep range allows you to stimulate the muscles in a different way each workout and target both strength and mass adaptations.

Tip of the day: Focus on developing a strong mind-to-muscle connection. This has been shown to result in greater muscle growth. Because they guarantee strength and mass.

Tip of the day: Leg day is hard work… but sticking with great form in every rep will soon lead to huge quad growth. Tip of the day: Experiment with different grips. A full grip is great for forearm development whereas a thumbless grip helps to shift the focus onto the back muscles.

Push through this as much as you can — real athletes can fight through it. Meaning that when performing this movement, you want to really control the weight and use a slow eccentric of a few seconds on the way down of each rep.

The last major compound movement of this workout will be the standing barbell overhead press. This shoulder exercise is essential when it comes to upper body development and strength.

Although the full body is involved, the main muscles at play here will be the anterior deltoids, triceps, and the serratus anterior:. In addition, when compared to other similar shoulder pressing exercises, it enables you to lift the most weight. The first accessory movement is going to be the facepull. This movement is essential for shoulder health, posture, and balancing out the pulling repetitions with all the pressing in this full body workout.

The main muscles worked are the rear delts, mid and lower traps , and the various rotator cuff muscles as shown here:. These can be done kneeling or standing, but regardless you want to keep the elbows high and drive them back as you pull the rope towards your face. You also want to ensure you aren't compensating by arching your lower back as you perform the movement:.

The last exercise of this full body workout routine is going to be a biceps exercise ; the drag curl. To perform it, simply use a weighted bar or barbell and lift the bar as close as possible in front of your body by driving the elbows behind the body.

Lower the weight in the same fashion. Lying Hamstring Dumbbell Curls: sets of reps. And then you can gradually add more volume overtime. Also keep in mind that you can play around with the exercise order of the workout. For example, if on your first set of lat pulldowns you used pounds for eight reps, try using or pounds on set two and — pounds on set three.

Wednesday, Saturday and Sunday will be your recovery days. Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement dumbbell bench press that involves multiple joints both the shoulder and elbow to work the largest amount of muscle possible, and the other is an isolation exercise dumbbell flye that involves only one joint shoulder and targets the pecs to a greater extent.

Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward. One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development. The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones—again, working in the 8—rep range—which is a substantial increase in volume from Week 1.

Four-day splits are common among experienced lifters because they involve training fewer bodyparts typically 2—3 per workout, which gives each muscle group ample attention and allows you to train with higher volume. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. Completion of this four-week program now entitles you to go to the next stage.

This 4-week program comprised entirely of supersets will turn your love handl