Full Body workouts are great for combining a few days of gym time into one session. But, don't cheat yourself by using a light weight. If you go this route, challenge yourself or your time will have been wasted.
A full body workout focuses on each of the major muscle groups, one at a time. It is hard to effectively challenge multiple muscle groups at the same time. The goal per muscle group is to complete 2- 4 sets at 10-12 reps per set. Remember, it's all about the quality of your sessions, not the quantity. Using 2 lb weights for a bicep curl won't cut it.
Below are some workouts for each muscle group listed in the order of effectiveness and more information about each exercise can be found here: bodybuilder.com. Further below are some training schedule suggestions.
Bent-over barbell rows
Seated cable rows
Standing barbell curls
Alternate dumbbell curls
Incline barbell presses
Lying dumbbell Extensions
Behind Neck presses
Standing calf raises
Seated calf raises
Donkey calf raises
Hanging leg raises
SAMPLE ONE WEEK FULL-BODY WORKOUT
Day 1: Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves)
Day 2: Rest
Day 3: Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps)
Day 4: Rest
Day 5: Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs)
Day 6: Rest
Day 7: Rest
I love this schedule. On 2 rest days, I walk a couple of miles, do a spin class, or 30 minutes on a elliptical.
What do you think of this workout schedule?
Khyrunnessa Rabbani - I am perfectly imperfect! Passionate believer if you love your body and yourself and the rest will fall into place.