A full body exercise routine to build muscle is perfect for beginners or people who want to start training after a period of inactivity. While it’s hard to find a good full-body exercise routine that is really effective, there are some really good workouts that should work for most people.
When you are not used to weight training then it is extremely important to start slowly and increase your intensity slowly and that is why these workouts are necessary. The bodybuilding routine that I will show you should be taken as an example and a guide, not as a hard and fast rule. You can modify this workout for better results.
Total Body Workout Routine for Extreme Muscle Building
Training number 1
Bench press – 4×12 reps
Incline Press – 4×12 reps
Cable crossovers – 4×15 reps
Chin Ups: 4 reps maximum
Barbell Row: 4 x 10 reps
Deadlifts – 3×12 reps
Dumbbell Shoulder Press – 4×12 reps
Lateral Lateral Raise: 4×12 reps
Sit-ups: 3 times maximum
Lying Leg Raise – 3x Max
Workout number 2
Squats – 4×12-15 reps
Hack Squats – 4×12 reps
Leg extensions: 4×12 reps
Leg curls – 4×12 reps
Barbell Curl – 4×12 reps
Concentration curls – 4×12 reps
Triceps Curl – 4×12 reps
Seated Triceps Press – 4×12 reps
Week 1
Monday – Training (W) 2
Tuesday – Break
Wednesday – W 1
Thursday – Break
Friday – Break
Saturday – W 2
Sunday – Break
Week 2
Monday – W 1
Tuesday – Break
Wednesday – Break
Thursday – W 2
Friday – Break
Saturday – W 1
Sunday – Break
It is very important to use weights for these exercises that you can handle and to do these exercises in the proper form. Most people use weights that are too heavy because they want to look good and it doesn’t make them grow muscle. Another very important factor, which very few pay attention to, are the rest periods between sets. Some guys start daydreaming and take a break between sets of 5 minutes or more. The rest period between sets should be 1 minute or even less. If you’re not focused, no full-body exercise routine will help you build muscle.
When you go to the gym, you go there just to train and train; Forget talking with others, with your mobile or even with music. Focus on the exercise you are doing. This full-body exercise routine works great and if you do it correctly, you will be exhausted in the end.