weight lifting complete logo upper left
return to weight lifting complete home page
weight lifting complete logo upper right

Full Body Workout Routines

The Full Body Workout for
Building Muscle and Strength


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 Benefits of 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...


full body workout routines
  • 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.


Designing Full Body
Workout Routines

full body workout
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

Putting it all Together!

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...


# Exercise Muscle Group
1 Barbell Squats Quadriceps
2 Barbell Bench Press Chest
3 Romanian Deadlift Hamstrings
4 Pendlay Rows Back
5 Calf Raises Calves
6 Overhead Press Shoulders
7 Lunges Glutes
8 Chin Ups Back
9 Parallel Dips Triceps
10 Alternate Dumbbell Curls Biceps
11 Pinwheel Curls Forearms


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.


Other Workout Routines



If you'd like to download a free Basic Guide to Getting Started on the Right Track, subscribe to the free WLC Newsletter, confirm your subscription, and download the Free Guide shown below. I'm also including some bonuses that you're going to love...


Get Your Free Guide to Getting Started
When You Subscribe... It's Easy and Free

wlc program basic guide Get your basic guide to weight lifting when you subscribe to the free WLC Newsletter.

Email Address

First Name


Then


Your email address will be kept private.
You have my word.






Featured Guide



What you get...

The WLC newsletter not only gives you the latest WLC news, you get tips, tricks, and secrets to build more muscle and burn more fat.

woman


man

[?] Subscribe to WLC

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines
Get new info first!


Testimonial

"You have put me on a path to fitness and transformation I can not even begin to imagine. I know the results in store for me will improve the quality of my (and my family) life. For this, I can't thank you enough!"




weight lifting complete logo upper left
Page copy protected against web site content infringement by Copyscape

| Home | WLC Program | Recent Pages | Contact | Sitemap | Legal | Affiliate |


This site is intended for informational and educational purposes only.
Always seek professional advice from your doctor first.

Copyright © 2008-2009. All Rights Reserved. Weight-Lifting-Complete.com

Return to top

weight lifting complete logo upper right
'Getting the Body You've Always Wanted Just Got Easy'
Full Body Workout Routines