Performing a full body workout routine is a good way to build lean muscle and improve your overall definition. When working your whole body, focus on your major muscle groups, which consist of the chest, shoulders, back, triceps, biceps and legs. To make the most of your time, include compound exercises that work more than one muscle simultaneously. This will increase your muscle fiber recruitment and also cause you to burn calories because of the exercise intensity.
Step 1
Execute a set of chest presses. These work your chest, triceps and shoulders. Lie face-up on a weight bench and hold dumbbells an inch apart above you with your palms facing your knees. Lower the weights to your sides by bending your elbows and stop when your upper arms are parallel with the floor. Push the weights back up and repeat.
Step 2
Stand with your feet slightly wider than shoulders-width apart to do overhead presses for your shoulders and triceps. Hold dumbbells right above your shoulders with your palms facing forward. Tighten your core and push the weights straight above your head until your arms are just short of locking out. Lower the weights down slowly and repeat.
Step 3
Place a weighed barbell on the floor to do bent over rows. These work your lats and rhomboids, which are your mid- and upper-back muscles. Stand behind the bar with your feet slightly wider than shoulders-width apart, bend down and grab the bar with your hands shoulders-width apart. Lift the bar off the ground and stand with your back about 45 degrees to the floor. Pull the bar up to your stomach, squeeze your shoulder blades together and slowly lower the bar back down. Keep a slight bend in your knees throughout.
Step 4
Hold dumbbells at your sides with your palms facing in to do twist curls for your biceps and forearms. Stand with your feet approximately shoulders-width apart and lift the weights up toward your shoulders. Twist your wrists so your palms face up and squeeze your biceps for a full second. Lower the weights back to the starting point and repeat.
Step 5
Perform walking lunges to work your glutes, quadriceps and hamstrings. Hold dumbbells at your sides, take a step forward with your left foot and lower your body down by bending your knees. Stop when your left thigh parallels the floor and right knee is an inch above the floor. Stand back up, step forward with your right foot and lunge again. Continue lunging across the room.
Step 6
Lie flat on your back to do V-ups for your abs. Extend your arms behind your head and straighten your legs. Lift your arms and legs simultaneously as you fold your body in half and balance on your buttocks. Reach for your toes with your hands, hold for a second and lower yourself back down. Repeat for a set of repetitions.
Tips and Warnings
- Perform all the exercises back to back with 30-to-45-second rest breaks in between. Do a set of 12 reps, then follow the same pattern and do 10 reps, then eight reps and six reps. With each series, increase your weights. After you do your six-rep series, perform one more round of 12 reps with your original weights. Work out three days a week on alternating days.
Member Comments