The Best Full Body Workout You Can Do
If you have been wondering why you don’t look like the pros, it’s because you’re not training like them. you can’t follow a vanilla five exercises, three sets each routine and expect to get in the best shape of your life.
To achieve extraordinary gains, you need to do extraordinary things in the gym. Fully body workouts can be the hardest as you need to annihilate all your muscles in a short amount of time.
Clean and Press – 3 Sets 15 Reps
You’ll be starting the workout with the clean and presses. You must give these exercises all you’ve got as you’ll be performing one exercise each for every muscle group. You don’t want to be leaving gains on the table by half-assing any of these exercises.
The clean and presses are a great full-body exercise to do at the beginning of your workout. Make sure you’re following a full range of motion and are not using any momentum while performing the exercises.
Bench Press – 3 Sets 12-10-8 Reps
Tricep Cable Pressdowns – 3 Sets 12-10-8 Reps
In a full-body workout, we make use of supersets to target the helping (secondary) muscles to make the workouts more effective. You’ll be performing the bench press in this workout to train your chest.
After the bench press, you’ll go straight into the tricep cable pressdowns and make the most of the existing tension on your triceps caused by the benching. You need to contract your muscles with every rep to fill your muscles with blood and lactic acid.
Squats – 3 Sets 20 Reps
Squats are the ultimate leg builders. As you reach the squat rack, fatigue should start to creep in. The goal with the squats is not to lift heavy weights, but to get the 20 repetitions with the perfect form.
Focus on getting a pump in your quads as you do the squats. If you have problems (read – injury) in performing the orthodox barbell squats, you can instead do the goblet or hack squats.
Seated Arnold Press – 3 Sets 15-12-10 Reps
Arnold presses were invented by the Governator. The Arnold presses are better and more effective than most of the shoulder exercises as they work the medial and anterior deltoids.
Keep your ego in check and use weights that you can lift with a full range of motion. Your palms should be supinated and in front of your shoulder at the bottom of the movement. Turn your wrists outwards as your lift the dumbbell over your head so that your palms are pronated at the top of the movement.
Bent-Over Barbell Rows – 3 Sets 12-10-8 Reps
Dumbbell Curls – 3 Sets 12-10-8 Reps
You need to hit your back with the right intensity and form to get the most out of your exercises. Focus on squeezing your lats together as you lift the barbell to your abdomen. Stretch and expand your back as you return to the starting position.
We have saved the best for the last as dumbbell curls are arguably the most loved exercise in bodybuilding. Pro tip: rotate your wrist outwards at the top of the movement to work on the peak of your bicep.
Header image courtesy of Envato Elements