Full Body Workout

A full-body workout is a type of exercise routine that targets all the major muscle groups in a single session. It's an efficient way to work out because it ensures that you are balancing your strength and conditioning across your entire body.

Make sure to warm up before starting your workout and cool down after finishing. Adjust the weights according to your strength level and increase them gradually as you progress. It's also important to maintain proper form to avoid injuries. If you have any specific needs or goals, you can tailor this plan accordingly.

Day 1:

Upper Body

  • Chest Press Machine: 4 sets of 12 reps (Chest)

  • Lat Pulldown Machine: 4 sets of 12 reps (Back)

  • Dumbbell Shoulder Press: 4 sets of 15 reps (Shoulders)

  • Dumbbell Bicep Curls: 4 sets of 15 reps (Biceps)

  • Tricep Dips: 4 sets of 15 reps (Triceps)

Lower Body

  • Leg Press Machine: 4 sets of 15 reps (Quads, Glutes)

  • Leg Curl Machine: 4 sets of 15 reps (Hamstrings)

  • Leg Extension Machine: 4 sets of 15 reps (Quads)

  • Calf Raises: 4 sets of 20 reps (Calves)

Core

  • Cable Crunches: 4 sets of 15 reps (Abs)

  • Russian Twists: 4 sets of 20 reps (Abs, Obliques)

  • Hanging Leg Raises: 4 sets of 15 reps (Lower Abs)

Day 2:

Upper Body

  • Dumbbell Bench Press: 4 sets of 12 reps (Chest)

  • Seated Row Machine: 4 sets of 12 reps (Back)

  • Arnold Press: 4 sets of 15 reps (Shoulders)

  • Hammer Curls: 4 sets of 15 reps (Biceps)

  • Tricep Pushdowns: 4 sets of 15 reps (Triceps)

Lower Body

  • Squats: 4 sets of 15 reps (Quads, Glutes, Hamstrings)

  • Romanian Deadlifts: 4 sets of 15 reps (Hamstrings, Glutes)

  • Bulgarian Split Squats: 4 sets of 15 reps per leg (Quads, Glutes)

  • Seated Calf Raises: 4 sets of 20 reps (Calves)

Core

  • Bicycle Crunches: 4 sets of 20 reps (Abs, Obliques)

  • Leg Raises: 4 sets of 15 reps (Lower Abs)

  • Plank: 4 sets of 1 minute (Core)

Day 3:

Upper Body

  • Incline Bench Press: 4 sets of 12 reps (Chest)

  • T-Bar Rows: 4 sets of 12 reps (Back)

  • Lateral Raises: 4 sets of 15 reps (Shoulders)

  • Concentration Curls: 4 sets of 15 reps (Biceps)

  • Overhead Tricep Extension: 4 sets of 15 reps (Triceps)

Lower Body

  • Deadlifts: 4 sets of 15 reps (Quads, Glutes, Hamstrings)

  • Leg Press: 4 sets of 15 reps (Quads, Glutes)

  • Lying Leg Curls: 4 sets of 15 reps (Hamstrings)

  • Standing Calf Raises: 4 sets of 20 reps (Calves)

Core

  • Reverse Crunches: 4 sets of 15 reps (Abs)

  • Russian Twists: 4 sets of 20 reps (Abs, Obliques)

  • Mountain Climbers: 4 sets of 30 seconds (Core)

Day 4:

Upper Body

  • Chest Fly Machine: 4 sets of 12 reps (Chest)
  • Pull-Ups: 4 sets of 10 reps (Back)
  • Front Raises: 4 sets of 15 reps (Shoulders)
  • Cable Bicep Curls: 4 sets of 15 reps (Biceps)
  • Skull Crushers: 4 sets of 15 reps (Triceps)

Lower Body

  • Hack Squat Machine: 4 sets of 15 reps (Quads, Glutes)

  • Sumo Deadlifts: 4 sets of 15 reps (Hamstrings, Glutes)

  • Leg Extensions: 4 sets of 15 reps (Quads)

  • Donkey Calf Raises: 4 sets of 20 reps (Calves)

Core

  • Hanging Knee Raises: 4 sets of 15 reps (Abs)

  • Oblique Crunches: 4 sets of 20 reps (Obliques)

  • Side Plank: 4 sets of 30 seconds (Core)

Day 5:

Upper Body

  • Dumbbell Flys: 4 sets of 12 reps (Chest)

  • One-Arm Dumbbell Rows: 4 sets of 12 reps (Back)

  • Upright Rows: 4 sets of 15 reps (Shoulders)

  • Preacher Curls: 4 sets of 15 reps (Biceps)

  • Tricep Kickbacks: 4 sets of 15 reps (Triceps)

Lower Body

  • Front Squats: 4 sets of 15 reps (Quads, Glutes)

  • Good Mornings: 4 sets of 15 reps (Hamstrings)

  • Step-Ups: 4 sets of 15 reps per leg (Quads, Glutes)

  • Smith Machine Calf Raises: 4 sets of 20 reps (Calves)

Core

  • Toe Touches: 4 sets of 15 reps (Abs)

  • Bicycle Kicks: 4 sets of 20 reps (Abs, Obliques)

  • Plank with Shoulder Taps: 4 sets of 1 minute (Core)

Day 6 & 7: Rest or Recovery

Purpose: The purpose of a rest or active recovery day is to allow your body to repair and rebuild after a week of intense workouts. This is crucial for muscle growth, injury prevention, and overall performance enhancement.
  • Light Cardio: Engage in light cardio activities like walking, cycling, or swimming at a low intensity. This helps improve blood flow and reduce muscle soreness.
  • Stretching: Spend some time stretching all major muscle groups. This can improve flexibility, reduce muscle tension, and enhance recovery.
  • Leisure Activities: Engage in low-impact activities that you enjoy, such as hiking, dancing, or playing a sport at a leisurely pace.
  • Light Cardio: Continue with light cardio activities such as walking or light jogging. Aim for 20-30 minutes of activity.
  • Relaxation Techniques: Incorporate relaxation techniques such as deep breathing, meditation, or mindfulness to reduce stress and improve overall well-being.
  • Hydration and Nutrition: Ensure you stay hydrated and consume balanced meals rich in protein, healthy fats, and carbohydrates to support recovery and muscle repair.
  • Rest and Sleep: Prioritize getting enough sleep, as rest is essential for muscle recovery and overall health. Aim for 7-9 hours of quality sleep per night.

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