Full Body Workout Routine
 This is a full body workout routine. It is designed for
beginners to improve your strength and achieve muscle gains.
In this full body workout plan you will be working your whole body three days a week: Monday,
Wednesday, and Friday. This will give you four full days off to rest and recover. You have to keep in mind, when
you are new to muscle building your body will take a lot longer to recover than someone who has been lifting for
years.
Keep within the rep ranges and use as much weight as you can handle with good form. As the weeks go
by keep challenging yourself by adding more weight, Even if It's only 5 pounds to your bech. If you are unable to
move up in weight on a particular exercise, It's OK It happens to everyone. Simply keep the same weight as the week
prior and try to squeeze out a few more reps.
Your rest intervals between sets should be about 60-90 seconds. When you are benching or squatting
you'll need longer to rest than when performing curls.
You should be able to comlete this entire workout in about an hour.
Stick with this program for about 8-12 weeks. Over this time you should start getting stronger and
you shoul start gaining weight. After the initial time period you will be ready for a split routine if you choose
to do so.
Below is an excellent example of a full body workout. Remenber to follow a proper nutritional
program and use correct form.
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| FULL BODY WORKOUT ROUTINE |
SETS |
REPS |
|
LEGS
|
|
|
| Angled Leg Press |
2 |
10-12 |
| Lying Leg Curls |
3 |
10-12 |
| Standing Calf Raise |
3 |
10-15 |
| |
|
|
| CHEST & SHOULDERS |
|
|
| Flat Bench Press |
2 |
8-10 |
| Seated Shoulder |
2 |
8-10 |
| |
|
|
| BACK |
|
|
| Front Pulldowns |
2 |
8-10 |
| Seated Cable Rows |
3 |
10-12 |
| |
|
|
| ARMS |
|
|
| Barbell Curls |
2 |
8-10 |
| Lying Tricep Extention |
2 |
8-10 |
| |
|
|
| ABDOMINALS |
|
|
| Crunches |
3 |
15-20 |
|
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|
| 