Provided that you select the correct exercises and train with an appropriate volume and intensity, it is possible to effectively work your entire body in a single resistance training session. According to the American College of Sports Medicine, if you are at the novice or intermediate level of resistance training, three full body workouts a week are all you need to improve your strength, fitness and physique.
Chest and Shoulders
Begin your workout by challenging your chest with three or four sets of flat bench presses. Choose a weight that you can handle for eight to 12 reps and concentrate on maintaining good form throughout the movement. Next, work your shoulders with three or four sets of overhead dumbbell press, aiming to complete eight to 12 reps per set. Rest for 30 to 60 seconds between sets and allow yourself two or three minutes to recover between exercises.
Back
Your back is a relatively large muscle group, and can be divided into upper and lower sections. Train your upper back with three or four sets of eight to 12 reps of chin-ups or lat pull-downs if you are beginner. After completing your upper-back training, work your lower back with hyperextensions. Again, aim to complete eight to 12 reps during each set. Take 30 to 60 seconds to recover between sets and rest for two to three minutes between exercises.
Arms
Your arms can be divided into your biceps, triceps and forearms. Compared to the muscles of the back, chest and shoulders, your arms are a relatively small muscle group and need only two or three sets per subsection. Train your arms in circuit fashion for extra intensity and to save time during your workout. Perform eight to 12 reps of barbell biceps curls before immediately working your triceps with eight to 12 reps of overhead dumbbell extensions. Without resting, focus on your forearms next with eight to 12 reps of hammer curls. Aim for two or three full circuits, with a one-minute rest between circuits.
Legs and Abs
You can divide your leg training into three basic subsections: quadriceps, hamstrings and calves. Work your quadriceps with leg presses, your hamstrings with stiff-leg dead lifts and your calves with donkey calf raises. Because of their relatively large size, your legs are most effectively worked with a slightly higher rep range of 12 to 15 reps. Complete three or four sets per exercise. Next, work your lower abs with two sets of reverse crunches, followed by two sets of crunches for your upper abs. Perform 15 to 20 reps during each ab exercise set.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Medicine and Science in Sports and Exercise"; Progression Models in Resistance Training for Healthy Adults; American College of Sports Medicine; March 2009
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