With full body strength exercises, your goal is to work as many muscle groups as possible with each lift. Exercises of this nature are known as compound, or multi-joint, exercises. Being that they can innervate a high amount of muscle fibers, they can help you build rapid strength and size. Free weights and body weight can be used to do these exercises.
Bench Press
Bench presses work your chest, triceps and shoulders, and they are done with a barbell. The triceps are the muscles found on the backs of the upper arms. Lie face-up on the bench, grab the bar with a wide grip and lift it off the supports. The bar should be held straight above you at this point and your arms should be fully extended. Slowly lower the bar to your chest, push it back up and repeat for eight to 12 repetitions.
Clean and Press
Clean and presses work your shoulders, upper chest, triceps, back and legs. Place a weighted barbell on the floor and stand behind it with your feet slightly wider than shoulder-width apart. After bending your hips and knees to lower your body, grab the bar with an overhand, slightly wider than shoulder-width grip. Keeping your back straight and core tight, lift the bar off the floor, stand up and swing the bar to upper chest height. Your palms should be facing forward at this point. After holding this position for a second, push the bar straight above your head until your arms are just short of locking out. Slowly lower the bar back to your chest then to the ground. Repeat for eight to 12 repetitions. When doing clean and presses, move the bar in a smooth and continuous motion.
Chin-ups
Chin-ups work your back, biceps and shoulders. Your biceps are located on the front of your upper arms. Jump up and grab the bar with an underhand, slightly wider than shoulder-width grip. In a steady motion, pull yourself up toward the bar as high as possible, slowly lower and repeat eight to 12 times. When pulling yourself up, keep your core tight and try to get your chest to bar height.
Lunges with Lateral Raises
Lunges work your glutes, quads and hamstrings, and lateral raises work the sides of your shoulders, which are called the deltoids. This compound exercise can be done with dumbbells. Stand with your feet together and the weights held at your sides. In a controlled motion, step forward with your left foot, lower your body by bending your knees and lift the weights up to your sides until your arms parallel the floor. Your left knee should be bent 90 degrees at this point, and your right knee should be an inch above the floor behind you. Steadily lower the weights as you come out of the lunge and repeat leading with your right leg. Continue to alternate each lead leg and do lateral raises with each lunge. Perform eight to 12 repetitions with both legs.
Squats
Squats work your glutes, quads, hamstrings and core muscles, which include your abs and erector spinae in your lower back. These require a barbell and a squat rack. Duck under the bar, rest it across your shoulders and grab it with a wide grip. Steadily lift the bar off the supports, step back 2 to 3 feet and place your feet shoulder-width apart. Keeping your back straight and core tight, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for eight to 12 repetitions.
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