Full-body strength training routines will make you much stronger as long as you allow time for recovery. It is never recommended to perform full-body workouts on consecutive. Without recovery time, the body is not able to adapt and strengthen properly. When doing a full-body strength workout always start with the larger muscle groups by doing lifts that require the most joints to move at once. Alternate from lower to upper body lifts so you don't fatigue the body too quickly.
For each lift perform three sets of 12 with two minutes of rest between each set increasing the weight each set. Complete this total body workout two to three times per week allowing at least 48 hours of rest. Stick with it and add weight as you get stronger.
Trap Bar Deadlift
The trap bar is a hexagon-shaped bar that is used for deadlifts. Step into the middle of the bar with your feet shoulder-width apart, keep your chest up and knees bent, grab the bar and lift up with your weight on your heels. Make sure you do not bend your back. Once you're standing straight up slowly lower the bar back to the ground.
Bench Press
For this lift lay under the bar on a bench and lower the weight, take two seconds to bring the bar down. When your arms are bent at 90 degrees pause for two seconds and press the bar up. Do not allow the bar to touch your chest. This will increase the amount of time under tension your muscles receive. By slowly lowering the weight and pausing, you make your body work three different phases: pressing, lowering and holding.
Pullups
Start from a dead hang with your palms facing away from your body. Lift yourself upward until your chin is completely over the bar. Pause for two seconds and lower your body under control until your arms are completely straight. Letting gravity take your body down requires no work, by going down using your muscles you'll get stronger faster. Continue this for 12 reps before dropping. If you can't make it, get a spotter to help.
Walking Lunge
For this exercise make sure you get 12 reps on each leg. Start with dumbbells in each hand and step forward, never letting your heel touch the ground. As you lunge forward lower you body until your back knee is close to the ground but not touching. Your front knee should never go past your toe.
Shoulder Press
The shoulders are important muscles to be train. Sit on a bench that is angled at 90 degrees. Grab a bar and hold it directly above your head. As you lower the bar make sure it goes in front of your face, lower the weight slowly until your arms are at 90 degrees, which will be approximately when the bar is in front of your nose. Pause for two seconds and press up. This may be difficult at first so don't use too much weight and hold off on using dumbbells until you've mastered the straight bar.
Glute Ham Raise
Time to spread the work to the glutes and hamstrings. Use the glute ham machine for this body lift. By doing this hamstring exercise you must actually lift your own body using your hamstrings. Start in a kneeling position and lower your body forward and downward until your body is bent at your waist and the top of your head is pointing toward the ground. Curl your body back up to the kneeling position. You can add weight by holding a medicine ball at your chest. If your gym doesn't have a glute ham machine you can lay on the ground facedown while a workout partner holds your legs down at the top of your calves. Raise your body up until you are kneeling, slowly lower your body until you are flat on the ground again. If you're not strong enough to lift yourself up, start in the kneeling position and lower yourself to the ground as slowly as possible.
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