If you have time for only one weekly full body workout, it's important to stick to basic compound exercises. This way, you'll be able to train every muscle group within the time constraints. While working out once a week isn't optimal, by following a smart routine, significant results should be realized over time.
Chest
Address the chest by performing the dumbbell chest press. This exercise targets all muscles in the chest while providing stimulus to the triceps and shoulders. Lay flat on an exercise bench with your feet flat on the floor. With a dumbbell in each hand, flare your arms to the side so that they're perpendicular to the torso. Simultaneously press both dumbbells upward and inward until they meet with your arms fully extended. Return the the starting position in a controlled motion. Repeat for five sets of 10 to 12 repetitions.
Shoulders
Target the shoulders by performing the dumbbell shoulder press. This exercise addresses the shoulder muscles and the triceps. Place an exercise bench in the back upright position. Sit with your back flat against the bench and your feet flat on the floor. Place a dumbbell in each hand, and bring the dumbbells to shoulder level with your palms facing forward. Press the dumbbells up and inward until they meet above your head with both of your arms extended. Return to the starting position in a controlled motion. Repeat for five sets of 10 to 12 repetitions.
Back
Address the back by performing dumbbell rows. This exercise targets all the muscles in the back and the biceps. Place one knee and one hand on an exercise bench so that your other foot is flat on the floor and your other hand is free. Place a dumbbell in the free hand, and allow it to hang at your side. Keeping your back flat, pull the dumbbell toward your body, bending at the elbow. Once the dumbbell reaches torso level, return to the starting position in a controlled motion. Repeat for five sets of 10 to 12 repetitions.
Legs
Address the legs by performing the deep squat. This exercise targets all the muscles in the upper and lower legs. Position yourself under the barbell in the squat rack so that the barbell rests comfortably on your shoulders. Grip the bar with both hands and palms facing forward. Unrack the bar and take a step backward from the rack. Slowly bend at the knees and hips until your buttocks are as close to the floor as your flexibility will allow. In a controlled motion, return to the starting position. Repeat for five sets of 10 to 12 repetitions.
Member Comments