A full-body workout routine to build muscle is perfect for beginners or people who want to start training after a period of inactivity. Although it’s hard to find a good full-body workout routine that’s 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 intensity slowly and that is why such workouts are necessary. The bodybuilding routine that I will show you should be taken as an example and a guide, not as a strict rule. You can modify this workout for better results.
Extreme full body workout routine to build muscle
training number 1
Bench Press – 4×12 reps
Incline Press – 4×12 reps
Cable crossovers – 4×15 reps
Pull-ups: 4 repetitions maximum
Barbell Rows – 4×10 reps
Deadlift – 3×12 reps
Dumbbell Shoulder Press – 4×12 reps
Side Lateral Raises – 4×12 reps
Crunches – 3x to max
Lying leg raises: 3 times to the maximum
training number 2
Squats – 4×12-15 reps
Hack Squats – 4×12 reps
Leg Extensions – 4×12 reps
Leg Curls – 4×12 reps
Barbell Curls – 4×12 reps
Concentration Curls – 4×12 reps
Triceps Thrust – 4×12 reps
Seated Triceps Press – 4×12 reps
Week 1
Monday – Training (W) 2
Tuesday – Rest
Wednesday – We 1
Thursday – Rest
Friday – Rest
Saturday – W2
Sunday – Rest
week 2
Monday – Wed 1
Tuesday – Rest
Wednesday – Rest
Thursday – Mi 2
Friday – Rest
Saturday – W1
Sunday – Rest
It is very important to use weights for these exercises that you can handle and to do these exercises with proper form. Most people use weights that are too heavy because they want to look great and don’t grow their muscles. Another very important factor, to which very few pay attention, is the rest between series. Some guys start daydreaming and take a break between sets for 5 minutes or more. The rest period between sets should be 1 minute or less. If you’re not focused, no total body workout will help you build muscle.
When you go to the gym, then you go there to train and train alone, forget about talking to others, mobile phones or even music. Concentrate on the exercise you are doing. This full body workout routine works really well and if you do it right, you’ll be exhausted by the end of it.
