Split routines have become increasingly popular. For this style of training, you split the body into several groups and train each group on a different day. Although not as popular as a split routine, a full body routine trains the entire body in one session. It consists of a series of compound exercises that hit all the major muscles in one session. Although very basic, this training can also be very intense and effective.
Squat with Overhead Press
This exercise works the thighs, glutes, and shoulders. Your core muscles -- the muscles of the abs, back and pelvis - are also involved for stabilization. You can use either dumbbells or a barbell. Hold the a dumbbell in each hand near your shoulders or hold a barbell at your chest. Stand with your feet hip-width apart. Start the motion by pushing your hips back and bending your knees. Lower yourself until your thighs are about parallel to the ground. Press through your heels to push yourself back into a standing position. Continue the exercise by pressing the dumbbell or barbell overhead. Slowly lower the weight back to your shoulders and chest.
Dumbbell Chest Press
The dumbbell chest press works the chest and tricep muscles. Hold a dumbbell in each hand and lie back on a bench. Bring the dumbbells out to the side; your upper arms should be perpendicular to your body and about parallel to the floor. This is the starting position. Press the dumbbells up in an arcing motion over your chest. They should almost touch at the top of the motion. Your arms should be almost straight but still have a slight bend in the elbow. Squeeze your chest. Slowly reverse the motion back to the starting position.
Bent Over Dumbbell Row
The back muscles are often neglected in favor of chest exercises. This exercise works the back through a complete range of motion. Hold a dumbbell in each hand, standing up straight, with your feet about hip width apart. Press your hips back and lean your upper body forward. Keep your weight back on your heels and maintain a straight back. Your torso should be at a 45-degree angle to the floor with your arms hanging straight down. From this starting position, initiate the motion by squeezing your shoulder blades together. Continue through by pulling your elbows back past your sides. The dumbbells should end up at your sides. Squeeze your back for a count, then slowly return to the starting position.
3-Point Crunches
No full body workout would be complete without an abdominal exercise. The 3-point crunch works the rectus abdominus, which is the main ab muscle most of us think of when we think of a six-pack. This exercise also hits the side abs or obliques. Start by lying on the floor with your arms crossed on your chest. Your knees should be bent and your feet flat on the floor. Look up at the ceiling. Inhale at the bottom, then exhale as you crunch up, pulling your shoulder blades off the floor. Your low back should remain pressed into the floor. Hold this position for a count, then slowly lower yourself back to the floor. As you crunch up again, twist slightly so that your right shoulder angles towards your left knee. Hold for a count, then lower. On the next crunch, angle your left shoulder towards your right knee. Your shoulder blades should pull off the floor on every repetition. Repeat, alternating through each angle.
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