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Full Body Workout Workout

Author Rod Ferris, CPT (YMCA, ACE), CFC, CPAFLAFitness Level BeginnerType Muscular Definition
Days in Plan 4 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session
This is the best full body workout for men who are just beginning working out because it works your full body three times per week. An example of this workout can be:

Monday
Wednesday
Friday

This will allow your muscle tissue to repair on the off days. Don't forget a good meal plan.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 20 Min Intensity: 65%
Notes:20 Min. @ 5mph. & 5 Min. Cool Down @ 3mph
Day 1 - Whole Body
Leg Press Exercise Picture 1. Leg Press
Sets: 3Reps: 15
Ball Incline Dumbbell Press Exercise Picture 2. Ball Incline Dumbbell Press
Sets: 3Reps: 12
Notes:Adjust the weight to perform 12-15 reps.
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 12
Arnold Press Exercise Picture 4. Arnold Press
Sets: 3Reps: 12
Notes:Remember to follow the proper form.
Dumbbell Side Bends Exercise Picture 5. Dumbbell Side Bends
Sets: 3Reps: 12
Ball Squats Exercise Picture 6. Ball Squats
Sets: 3Reps: 12
Ball Crunches Exercise Picture 7. Ball Crunches
Sets: 3Reps: 15
Ball Back Hyperextensions (Lower Back) Exercise Picture 8. Ball Back Hyperextensions (Lower Back)
Sets: 3Reps: 15
Barbell Curls Exercise Picture 9. Barbell Curls
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 10. Tricep Pulldowns
Sets: 3Reps: 12
Dumbbell Power Cleans Exercise Picture 11. Dumbbell Power Cleans
Sets: 3Reps: 12
Notes:This is a great finisher. Please ask a local personal trainer to help you with the form of this exercise.
Day 2 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 20 Min Intensity: 65%
Notes:15 Min. @ 5mph w/ 5 min. @ 3mph
Day 2 - Whole Body
Ball Squats Exercise Picture 1. Ball Squats
Sets: 3Reps: 12
Notes:Focus on form. Don't let your knees drift over your toes. Increase the weight over time.
Bench Press Exercise Picture 2. Bench Press
Sets: 3Reps: 12
Notes:A spotter will be required
Machine Military Press (Shoulder Press) Exercise Picture 3. Machine Military Press (Shoulder Press)
Sets: 3Reps: 12
Bent-over Barbell Rows Exercise Picture 4. Bent-over Barbell Rows
Sets: 3Reps: 12
Notes:Keep your back straight and head up.
Incline Dumbbell Press Exercise Picture 5. Incline Dumbbell Press
Sets: 3Reps: 12
Cable Bent-Leg Deadlift Exercise Picture 6. Cable Bent-Leg Deadlift
Sets: 3Reps: 12
Machine Military or Shoulder Press Exercise Picture 7. Machine Military or Shoulder Press
Sets: 3Reps: 12
Cable Trapezius Upright Row Exercise Picture 8. Cable Trapezius Upright Row
Sets: 3Reps: 12
Dumbbell Press or Shoulder Press Exercise Picture 9. Dumbbell Press or Shoulder Press
Sets: 3Reps: 12
Dumbbell Upright Trapezius Row Exercise Picture 10. Dumbbell Upright Trapezius Row
Sets: 3Reps: 12
Exercise Ball Abdominal Russian Twists Exercise Picture 11. Exercise Ball Abdominal Russian Twists
Sets: 3Reps: 12
Notes:This may take a while to master. Start with little to no weight and work your way up. Try another ball ab exercise if you cant get this one right.
Standing E-Z Curl Bar | Standing Barbell Curl Exercise Picture 12. Standing E-Z Curl Bar | Standing Barbell Curl
Sets: 3Reps: 12
Dumbbell Stability Ball Seated Tricep Extension Exercise Picture 13. Dumbbell Stability Ball Seated Tricep Extension
Sets: 3Reps: 12
Day 3 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 20 Min Intensity: 65%
Notes:15 mins. @ 5mph and 3 mins. @ 3mph
Day 3 - Whole Body
Leg Press Exercise Picture 1. Leg Press
Sets: 3Reps: 12
Lunges Exercise Picture 2. Lunges
Sets: 3Reps: 12
Bench Dips Exercise Picture 3. Bench Dips
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 4. Lat Pulldown
Sets: 3Reps: 12
Machine Bench Press(Vertical Press) Exercise Picture 5. Machine Bench Press(Vertical Press)
Sets: 3Reps: 12
Machine Military or Shoulder Press Exercise Picture 6. Machine Military or Shoulder Press
Sets: 3Reps: 12
Seated Row Exercise Picture 7. Seated Row
Sets: 3Reps: 12
Machine Flyes (Pec Deck) Exercise Picture 8. Machine Flyes (Pec Deck)
Sets: 3Reps: 12
Standing E-Z Curl Bar | Standing Barbell Curl Exercise Picture 9. Standing E-Z Curl Bar | Standing Barbell Curl
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 10. Tricep Pulldowns
Sets: 3Reps: 12
Weighted Cable Ball Crunch Exercise Picture 11. Weighted Cable Ball Crunch
Sets: 3Reps: 12
Back Extensions Exercise Picture 12. Back Extensions
Sets: 3Reps: 12
Day 4 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Full Body Workout Basics

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