A full-body workout maximizes time in the gym and allows multiple workout sessions per week. Each workout contains lower and upper body exercises using various methods. To allow adequate recovery, spread the workouts evenly over a week. For example, a lift schedule of Monday, Wednesday, and Friday permits each muscle group 48 hours of rest. Muscles adapt quickly when the same exercises are used over and over, so use various methods to challenge muscles differently during each workout.
Warm-up and Approach
Complete a five-minute warm-up before each workout to increase blood flow and heart rate. Then perform the workouts in a circuit. Execute each exercise for one set with a weight heavy enough that allows for no more than 15 repetitions. Continue with the list of exercises, completing two to three circuits.
Dumbbell Workout
Dumbbell workouts allow the body to stabilize itself during each exercise. This can create a more difficult workout and uses a slightly higher percentage of muscle fibers. The circuit, all done with dumbbells: squats, bench chest press, bent-over row, lunges, lateral deltoid raises, biceps curls, triceps extensions, box step-ups.
Machine Full Body Lift
Exercise machines stabilize the body and focus solely on the primary muscles. They provide support, safety and decrease the risk of injury. Circuit: leg press, seated chest press, underhand lat pull-down, leg curl, leg extension, seated overhead press, seated low row, abductor, adductor, biceps curl, triceps extension.
Bodyweight Exercises
Using bodyweight as resistance increases endurance and strength. Perform these exercises until muscular failure occurs or until the exercise cannot be performed properly. Circuit: squats, military pushups, underhand close-grip chin-ups, lunges, diamond pushups, wide overhand pull-ups, wall sit, alternating asymmetrical pushups, overhand close-grip pull-ups.
Additional Instructions
The order of exercises in each workout is critical for success. The first exercise is typically one that requires the most amount of energy and muscle mass. The upper body exercises alternate between push muscles and pull muscles. This allows minimal rest time between exercises and can decrease the overall workout time. Intertwining lower body exercises with upper body ones allows rest and recovery throughout the workout. Make sure to take rest when needed and lift according to personal fitness levels.
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle, et al.; 2004
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