Taking out time from the day can be difficult. It’s something I realized too after I first started working out. My daily routine was not well formed as it was, and I found it very difficult to follow the workout plan I had chalked out for myself.
However, for precedents, the full body workout is just about ideal. It saves time and enhances your cardiovascular system multifold. Bear in mind, the full body workout is not a series of lightweight exercises. It’s a relentless muscle contraction routine with heavy weights; extreme is the right word to define the intensity and the consequence of this workout.
- Saves time: By taking the quality of your routine up a notch, you will be spending three-four hours only in the gym every week. Three days a week, an hour per session, will leave you with ample time to attend to work, home and everything else.
- The cardiovascular system, when faced with such exertion, gets boosted and speeds up really quickly.
- Train only 3 times a week: Work with the weights for only three days a week and spend the other time either resting or doing effective cardio sessions at home.
- One exercise for each part: I choose the squat for the legs, inclined bench press for the chest and chin ups when it comes to the back. Choose your exercises, crank up the weights and focus on doing that one exercise, 3-4 sets per exercise with 12 repetitions. It is very important to remember to lift heavy weights.
- Limit your workout session to 60 minutes or less. Compound exercises boost the testosterone levels but, lengthy periods of workouts also enhance the levels of cortisol. I like to plan my routines in advance and make sure that I don’t spend more than an hour on the session.
- Refill your glycogen levels right after the exercise session and have a healthy post-workout shake.
- Keep changing the order of your exercises and don’t stick to your routine like dead dogma.
- Monday: Full body (Shoulders, back, chest, abs, legs, biceps, triceps, calves)
- Tuesday: Rest
- Wednesday: Full body (Calves, legs, back, shoulders, chest, abs, biceps, triceps)
- Thursday: Rest
- Friday: Full body (Triceps, Biceps, chest, back, legs, shoulders, calves, abs)
- Saturday: Rest
- Sunday: Rest
Exercises for Muscles
Here are some exercises I would recommend that you could choose from when setting up your workout plan.
- Shoulders: Upright Rows, Dumbbell Presses, Behind-the-Neck Presses
- Back: Pull-Ups, Barbell Rows (Bent-Over), Seated Cable Rows
- Chest: Incline Barbell, Bench and Dumbbell Presses
- Biceps: Preacher Curls, Standing Barbell Curls, Alternate Dumbbell Curls
- Triceps: Pushdowns, Parallel Bar Dips
- Abs: Hanging Leg Raises, Rope Crunches, Decline Bench Crunches
- Legs: Squats, Hack Squats, Leg Presses
- Calves: Donkey Calf Raise, Standing Calf Raise, Seated Calf Raise.
So, following a workout routine is no more a hassle as this routine will never hinder your work or social commitments.
So, get out of your shell and give it a shot. You will find it easy and fascinating at the same time for sure.
Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.
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