Full Body Workouts Rev Metabolism

by Aimee Keiluhn
Certified Personal Trainer & Nutrition Anaylst
full-body-workouts

full-body-workouts

Here’s why full body workouts shouldn’t be overlooked.

You probably think that building muscle is all about spending hours in the gym, doing a split routine, right? That is not necessarily the case. Back in the day, lifters often trained using a full body approach. Full body training was common at one time. When new concepts emerged, particularly from Joe Weider’s “training split”, full body routines fell by the wayside.

These workouts can actually help you progress, build muscle and is very easy to fit into your schedule. They also rev your metabolism so you’ll be burning fat long after you leave the gym.

You’ll be hitting the gym two to four times every week and each workout takes an hour or less.

Taken to the next level, full-body workouts performed in a superset style can be completed in a shorter period of time than a traditional split and they are simpler to put together than you think. In addition, supersetting is a quicker paced workout (lifting at a cardio pace) enabling you to stay lean and build muscle.


Ripped

 

 

Try this 2-day full-body workout. Perform each workout twice a week for maximum benefit.

2 DAY PER WEEK FULL BODY WORKOUT 

*When doing Supersets or Tri-sets, move quickly to the next exercise with no rest in between sets.  Example: You would do 15 reps of Bench Press and then, without resting, move immediately to the Lat Pull-Downs for 12 reps. Then rest 60 seconds and move on to your next set.

 

 

DAY 1

Bench Press (4 sets x 15 reps, 12 reps, 10reps, 8 reps)
supersetted with
Lat Pull-Downs (4 sets x 12 reps, 10 reps, 8 reps, 8 reps)

 

Dumbbell Incline Press (4 sets x 10 reps, 8 reps, 6 reps, 6 reps)
supersetted with
Stiff-Arm Dumbbell Pullovers (4 sets x 10 reps, 8 reps, 8 reps, 6 reps)

 

Stiff-Leg Deadlifts (4 sets x 12 reps, 10 reps, 8 reps, 6 reps)

 

Crunches (3 sets x 25 reps)
tri-setted with
Hanging Leg Raises (3 sets x 25 reps)

and… Incline Oblique Crunches (3 sets x 25 reps)

 

 

DAY 2

Barbell Curls (4 x 10 reps, 8 reps, 8 reps, 6 reps)
supersetted with
Dips (4 x 12 reps)

 

Squat or Seated Leg Press (5 x 15 reps, 12 reps, 12 reps, 10 reps, 8 reps)
tri-setted with
Leg Curls (5 x 12 reps, 10 reps, 8 reps, 8 reps, 8 reps)
and
Calf Raises (5 x 20 reps)

 

Roman Chair (3 sets x 25 reps)
tri-setted with
Rope Tuck Weighted Crunch (3 sets x 25 reps)
and
Rope Tuck Oblique Crunches (3 sets x 25 reps)

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