Full body workout routine

Full body workout routine means covering or working out the main muscle areas of the body. For example chest workout, shoulders, forearms, biceps, triceps, abs, and legs( upper legs and calves). These are the main muscle areas which are to be targeted in a full body workout. We will start one by one with each body part in the workout routine to be described later. 
 
First of all, we need to know why is it important to do a full body workout. We do not do much physical activity in our day to day routine. Unlike the old times where most of the daily routine comprised of a physical activity. Nowadays our body remains away for physical activities and hence gets affected by various kinds of problems and diseases. To avoid these diseases, we need to train to work out on daily. Furthermore, a fit and active body improves the quality of life and gives us long lasting life. 
Many people don't understand the importance of a full body workout. May the goal be weight loss, body building or just staying fit, irrespective of that, our workout plan should always train our full body. Each and every body part is important and needs exercise for proper working and good health.

Now, let's start with our workout routine. We have to cover the above-mentioned body parts throughout the week, including a day for rest. I will just give the workouts for each part, it's up to you in which order you them to be in your weekly exercise plan.Keep in mind that it's not necessary to go to the gym for your workout. Many exercises could be done at your home.

1st body part: Chest

The most common chest exercises are:

  • Push Ups
  • Dumbbell bench press
  • fly dumbells press
  • machine bench press
  • cable fly
  • Dips
  • Seated machine chest press
  • Flat bench press
  • low incline dumbbell press
  • Machine decline press
     

2nd body part: Back

  • Barbell Deadlift
  • Bench-over barbell deadlift
  • Close grip pull down
  • Wide grip pull up
  • Standing T-bar row
  • Wide grip seated cable row
  • Reverse grip smith machine row
  • Single arm dumbbell row
  • Decline bench dumbbell pullover
  • Single arm smith machine row

 

3rd body part: Shoulders

Some most common shoulder exercises are:

  • Barbell push press
  • Standing military press
  • Dumbbell Incline Row
  • Seated overhead dumbbell press
  • Seated overhead barbell press
  • Upright row
  • Arnold press
  • Machine rear-delt fly
  • Dumbell lateral raise
  • Front dumbbell raise


4rth body part: Biceps

Some best biceps exercises are:

  • Incline hammer curls
  • Incline inner biceps curls
  • standing concentration curls
  • Ez bar curl
  • Wide grip standing barbell curl
  • Zottman curl
  • Barbell curl
  • Dumbbell biceps curl
  • Hammer curl
  • Overhead cable curl
     

5th body part: Triceps

10 most common triceps exercises are:

  • Skull Crusher
  • Close grip bench press
  • Weighted Parallel-bar dip
  • weighted bench dip
  • Triceps dip machine
  • Board press
  • seated over head dumbbell extension
  • Cable overhead extension with rope
  • Cable kick back
  • Cable push down

6th body part: Legs

Some best legs exercises are:

  • Squats (high and low bar)
  • Front squat
  • Olympic lifts (snatch and power clean)
  • Deadlifts
  • Bulgarian split squat
  • Hack squat
  • Dumbbell Lunge
  • Leg press
  • Romanian deadlifts
  • Machine squat


7th body part: Calves

Some calves exercises are:

  • standing calf raises
  • Seated calf raises
  • Leg press calf raises
  • Box jumps
  • Dumbbell jump squat

8th body parts: Abs

Some of the abs exercises are:

  • Prone plate switch
  • 360 lbs
  • Reverse push up
  • Elevated bird dog
  • Rocky abs
  • Running man
  • Archer row
  • Single arm wall push
  • Figure 8
  • Stir the pot
  • Lateral wall run
  • Goblet reverse lunge
  • Bear crunch
  • Dumbbell hot potato squat
  • Inchworm slide
  • Hip up
  • Swiss wall jackknife
  • Break dancer
  • Single arm overhead press
  • rotational slide plank
  • Mogul jump
  • Farmer's walk
  • Skier swing
  • Three-point core touch
  • Kettlebell juggler
     

These 8 body parts are the main areas which are to be targeted when we have to do a full body workout. These could be done in any way according to your preference. Below are some of the examples of the routines that could be done:

EXAMPLE 1
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Biceps  and triceps
Friday: Legs
Saturday: Abs, Calves, and sides
Sunday: Rest

EXAMPLE 2

Monday:  Arms
Tuesday: Chest
Wednesday: Shoulders
Thursday: Abs and calves
Friday: Back
Saturday: Legs
Sunday: Rest

EXAMPLE 3

Monday: Legs
Tuesday: Back
Wednesday: Chest
Thursday: Abs and calves
Friday: Arms
Saturday: Shoulders
Sunday: Rest


EXAMPLE 4

Monday: Abs and calves
Tuesday: Shoulders
Wednesday: Legs
Thursday: Arms
Friday: Chest
Saturday: Back
Sunday: Rest

Choose wisely but don't stick to any one routine for a long time, Keep on changing your routine after 3-4 weeks. The reason behind this is, our body gets accustomed to one routine and the results get slow. Keep on challenging your body.

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