Full Body Workout

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.

BACK
Bent-over barbell rows 
Pull-ups 
Seated cable rows
BICEPS
Standing barbell curls 
Alternate dumbbell curls 
Preacher curls
CHEST
Bench presses 
Incline barbell presses 
Dumbbell presses
TRICEPS
Parallel-bar dips 
Lying dumbbell Extensions 
Pushdowns
SHOUDLERS
Dumbbell presses 
Behind Neck presses 
Upright rows
CALVES
Standing calf raises 
Seated calf raises 
Donkey calf raises
LEGS
Squats 
Leg presses 
Hack squats
ABS
Hanging leg raises 
Decline-bench crunches 
Rope crunches

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?

BodyNista