Full Body Workout Routines

Full body workout routines are more challenging than split routines because you have to work harder! You work a greater amount of muscle mass every workout and give yourself more muscle building opportunities each week.


Because you have to work harder, you burn more calories during your workout and after your workout. Your metabolism stays revved for several hours after your workout and you burn more fat with the full body workout.


The full body workout provides many benefits and advantages over split workout routines. Let's take a look at those benefits and advantages...

More muscle building opportunities Build up to 3 times more muscle than split routines Burns more fat than split routines Less time spent in the gym Less rest required between exercises Creates an optimal muscle building environment Great for beginners to advanced weight lifters Heavier weights used each set due to less muscle group fatigue Maximizes the most important muscle building factor

In other words, the full body workout is the best workout routine to help you get the body of your dreams in the shortest amount of time. The full body workout optimizes every muscle building factor for you.

	In order to design a proper full body workout routine, you've got to choose compound weightlifting exercises for each major muscle group. By choosing compound exercises, you get the most bang for your buck. Compound exercises work a greater amount of muscle mass. For example, deadlifts work the entire body with greater emphasis on the back and legs. But, you get so much carry over to other muscle groups when you perform deadlifts. You're about to learn which exercises you should choose for each major muscle group. These are the absolute best compound exercises that work the greatest amount of muscle mass. Let's get started...

• Lower Body Muscle Groups and Exercises

Your thighs and calves make up the major muscle groups in your lower body. You've got the quadriceps on the frontal part of your thighs and the hamstrings on the rear. Your glutes are also included as a lower body muscle group.


So, what are the best exercises for the lower body muscle groups? If you had to only choose one, which one would you choose for each muscle group?

1. Barbell Squats for your Quadriceps
2. Romanian Deadlifts for your Hamstrings
3. Barbell Lunges for Your Glutes
4. Calf Raises for your Calves

• Upper Body Muscle Groups and Exercises

The upper body is made up of the huge back muscle, chest, shoulders, and arms. The arms are made up of the triceps, biceps, and forearms. You've also got the trapezius muscle in the upper back area and the abs in the midsection area. The trapezius and abs are worked very well through the other exercises.


Here are the best exercises for each major muscle group in the upper body. Many of these exercises work every muscle group in the upper body!

1. Pendlay Rows for your Overall Back
2. Chin Ups for your Back Width
3. Bench Press for your Chest
4. Overhead Press for your Shoulders
5. Parallel Dips for your Triceps
6. Alternate Dumbbell Curls for your Biceps
7. Pinwheel Curls for your Forearms

Now you know the best exercises for each major muscle group. All you have to do is put them together in a logical order for each workout and work on getting stronger on those exercises. You've got to have an intelligent plan for increasing the weight while decreasing the number of reps you do.


Here's your full body workout routine in order...




Now, how many sets and reps do your perform for this full body workout routine? Follow the schedule below...

Full Body	Workout 1		Workout 2		Workout 3
Week	Sets	Reps	Sets	Reps	Sets	Reps
1	1	6	1	8	1	10
2	1	12	1	12	1	12
3	2	12	2	12	2	12
4	1	10	1	10	1	10
5	2	10	2	10	2	10
6	1	8	1	8	1	8
7	2	8	2	8	2	8
8	1	6	1	6	1	6
9	2	6	2	6	2	6
10	3	6	3	6	3	6
11	1	6	1	6	1	6
12	1	5	1	4	1	3

You will workout 3 times per week with at least a full day of rest between full body weightlifting workouts as shown in the weight lifting schedule below:

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Workout 1	Rest	Workout 2	Rest	Workout 3	Rest	Rest

There you go! That's one of the best full body workout routines you will find anywhere. Concentrate on getting stronger every workout and pushing yourself to lift more weight with perfect form on every rep.

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