A full body workout routine can be a great addition to your arsenal, for the pursuit of maximum muscle mass. Full body workouts tend to be like Marmite where you either love them or hate them. There’s no in between.
Personally I prefer body part split routines, but like to use a full body workout routine from time to time. Which is mainly when I know I am going to be busy and can’t get to the gym as much as I’d like.
So, I’m done now with the intro and explanations. Let’s take a look at today’s full body workout routine shall we? I’ll start of by showing the actual workout below then describe the workings further down the page.
Bodybuilding Workouts: Full Body Workout Routin
A – Deadlift: 3 sets of 5-10 reps
B1 – Bench Press: 3 sets of 8-12 reps
B2 – 1 Arm Bent-Over Row: 3 sets of 10-15 reps
C – Leg Press: 3 sets of 15-20 reps
D1 – Lateral Pull-Down: 3 sets of 10-15
D2 – Dumbbell Shoulder Press: 3 sets of 8-12 reps
E1 – Barbell Biceps Curls: 3 sets of 8-12 reps
E2 – French Press: 3 sets of 8-12 reps
B1 – Bench Press: 3 sets of 8-12 reps
B2 – 1 Arm Bent-Over Row: 3 sets of 10-15 reps
C – Leg Press: 3 sets of 15-20 reps
D1 – Lateral Pull-Down: 3 sets of 10-15
D2 – Dumbbell Shoulder Press: 3 sets of 8-12 reps
E1 – Barbell Biceps Curls: 3 sets of 8-12 reps
E2 – French Press: 3 sets of 8-12 reps
Full Body Workout Routine Explanation
The workout above is fairly self explanatory isn’t it? Just go through all the exercises as shown above. The main part you might not understand is the numbers after the letters?
When you see a number after a letter, this means that the two exercises should be done in alternating sets fashion. This is where you go back and forth between two exercises.
For example: for B1 & B2 you start of by doing a set of bench presses, rest, then do a set of bent-over rows, rest then go back to bench presses. And so on, until all sets are completed.
Alternating sets are great because they let you do more work in less time, while also giving the targeted muscle groups more recovery time. They are also great to get the heart rate up for an extra cardio and fat burning kick.
The rest periods for the workout are fairly simple: Take around a minute between all sets, or use a little less time between the alternating sets if you like.
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