Full body workouts target your large muscle groups -- chest, upper and lower back, upper legs and trunk -- and work several muscle groups simultaneously. In full body workouts, men use heavier weights and perform explosive, plyometric movements at least three times a week, every other day. Consult your healthcare professional before attempting exercise to determine your fitness level and a suitable workout routine.
Day 1
Run for 20 minutes at 65 percent intensity and perform a five minute cool down for your warm up. Then do three sets of leg presses with each set containing 10 to 15 repetitions -- and then three sets of incline presses, with each set containing 10 to 15 repetitions. Finish the routine with three sets of exercise ball squats, three sets of exercise ball crunches, and three sets of dumbbell cleans, with each set containing 12 repetitions.
Day 2
Warm up by running for 20 minutes at a 65 percent intensity and transition to perform two sets of squats with each set containing 10 repetitions. Perform two sets of stiff-legged deadlifts, standing calf raises, decline bench presses, curl grip lateral pulldowns, seated cable rows, tricep pressdowns and seated dumbbell curls, with each workout set containing 10 repetitions. Avoid slouching your back throughout each exercise and engage your core to stabilize your spine.
Day 3
Start with the bird dog warm up by kneeling on both knees and simultaneously extend your right arm and your left leg. Hold each repetition for two seconds and switch, and perform eight to 12 more on each side. Move into downward-facing dog by placing your hands and feet flat on the floor, and balancing on your palms and toes. Rotate your spine upward, and hold for 30 seconds. Finish your warm-up with the glute bridge by lying flat on your back and your arms flat on the floor. Raise your hips upward, performing 12 to 15 repetitions, and holding each repetition for four seconds.
After the warm up, start with a dumbbell squat routine, transition to pushups, performing two to three sets and then do the barbell bent-over row. Perform to barbell forward lunge and finish your workout with a seated bicep curl. Do two to three sets of six to 12 repetitions for each workout -- use a comfortable weight and avoid overloading.
Considerations
Hydrate, eat well, warm-up and stretch before attempting any workout routine. To improve your strength and definition in your muscles, the American Council on Exercise recommends to use explosive exercises that will cause your muscles to fatigue, and to perform six to 12 repetitions in each set for optimal development. Start each workout program with a 20-minute cardio exercise such as running, swimming or cycling. As you progress each week, turn each routine into a circuit, quickly moving from one exercise to the next.
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