Get the Strongest, Leanest Version of You with These Full Body Workouts

Best Body Workout

With a well-designed Full Body Workout Plan, you can have the perfect physique you always dreamed of. A workout plan must focus on different parts of your body, in particular, so that you can get impeccable results.

However, the apparently limitless number of workout available is sufficient to make your head spin. Sure, you might be aware of the basics, but what about the exercises best for Full Body Workout Bodyweight.

Generally, the exercise is titled the best which is easy-to-learn and targets multiple muscle groups.

Well, such a workout is providing you with practical strength and muscle tone to get you the fitness goals. Moreover, exercises that don’t need any fancy, expensive equipment have some extra credit.

Well, here, we have shared a Full Body Workout Beginners that gonna get you a kickass start from fitness to strength.

 

Full Body Workout for Muscle Growth, Weight Loss, Strength, & Size

Well, the intense training is going to results you in your desired body shape only when works from overall facets. Hence, your Full Body Workout Plan should be properly planned which works in different part to crave your physique perfectly.

Check out the workouts right below:

 

Workout One: Chest And Shoulders

Chest workout

1 Bench press

Sets 7 Reps 6 Rest 90 sec

You have to lie on a flat holding a barbell. Apart from using your overhand grip, your hand should be slightly wider than the shoulder width.  Support your core and press your feet to the ground. Next, hand down the bar towards your chest. Press it again to the start.

 

2 Dumbbell overhead press

Sets 3 Reps 8 Rest 90sec

Hold weights in each hand at shoulder height and stand tall. While keeping your chest up, press the dumbbells directly overhead until your arms are aligned upright. Again return to the initial position.

 

3A Lateral raise

Sets 3 Reps 12-15 Rest 0sec

Stand with dumbbells in both sides. Slightly lean forward to raise weight upward leading with your elbows. Slowly get them back to the start under control.

 

3B Front raise

Sets 3 Reps 12-15 Rest 0sec

Hold a pair of dumbbells in your hands, positioning them in front you with straight-arm in standing position. Meanwhile, keeping your chest up and arm in a straight position bring them back. Repeat.

 

3C Reverse Flye

Sets 3 Reps 12-15 Rest 90sec

Bend your hips with a lightweight in each hand, facing each other. Now, move it from there to shoulder height with a slightly bent elbow. Bring them back to the same position and repeat.

 

4 External Cable Rotation

Sets 3 Reps 15 Rest 60sec

First set the cable at a slightly low height, make sure your elbow is leveled with shoulders and forearm is parallel to the ground. Now, pull the cables with your forearms in a vertical array whereas the elbow stays at the same position.

 

Workout Two: Legs

Workout for Legs

1 Front squat

Sets 7 Reps 6 Rest 90sec

Stand tall with some gap between both legs. Hold a bar at your shoulder with the help of your elbow up. Keeping your core fixed, you have to squat as low as you can. Again come to the same position. Repeat.

 

2 Glute-hamstring raise

Sets 3 Reps 8 Rest 90sec

Adjust the GHD (glute-ham developer) so that your feet are fixed properly. Keep your hands to your chest, position your body at right angles to your knees. Now, slowly lower your body over the edge of GHD until your entire body is in a straight position. Return to the initial posture by contracting hamstrings.

 

3A Prone hamstring curl

Sets 3 Reps 12-15 Rest 0sec

Lie down on the machine while facing the ground. Now raise your calves upward by contracting your hamstring. Return slowly to the same posture.

 

3B Hack Squat

Sets 3 Reps 12-15 Rest 0sec

Get on the machine and follow the instructions for the correct position. Now, lower until your thighs are at right angles to your calves. Then, press the back up to repeat.

 

3C Dumbbell stiff-leg deadlift

Sets 3 Reps 12-15 Rest 90sec

Stand in a straight position while holding weights in both of your hand. Keep them in front of your thighs. Now, keeping your core fixed, slightly bend your knees and glutes to reach lowest as you can. Hold for a few moments and then return to the original position.

 

4 Seated leg extension

Sets 3 Reps 15 Rest 60sec

Sit in the respective machine, in the correct position to avoid any sprang.  Now, use your quads to lift the weight over your legs. Slowly, return back.

 

Workout Three: Back and Biceps

Bicep workout

 

1 Bent-over row

Sets 7 Reps 6 Rest 90sec

Spread your hands and stand straight. Hold a barbell by having a shoulder-width gap for better grip. Make sure your hands are outside your legs. Lean your knees a little, bend little forward while moving your hips. Pull the bar up in the direction of the sternum with the help of elbows. Get back to the initial position.

 

2 Neutral-grip pull-up

Sets 3 Reps 8 Rest 90sec

Hang down from a pull-up handles or bar with your palm in front of each other. Fix your core and then pull your body up until your chest reaches or touches the bar.  Lower your position until you are back in the initial posture.

 

3A Preacher Curl

Sets 3 Reps 12-15 Rest 0sec

First, sit at a preacher bench, hold the EZ-bar with an underhand grip. Move the bar up to top, break and squeeze. Now, slowly lower the bar until your arms are in full straight position.

 

3B Dumbbell spider curl

Sets 3 Reps 12-15 Rest 0sec

For this you have to bend down, holding a pair of dumbbells in each hand while keeping your arms straight. Move the weights up contract your biceps at the top. Then, lower it in the earlier position.

 

3C Narrow-Grip EZ-Bar Curl

Sets 3 Reps 12-15 Rest 90sec

Be in standing position with your feet at shoulder-width apart; make sure your knees are slightly bent. Now, hold an EZ bar by underhand grip by extending your arms. Move the bar upwards to your chest, while keeping elbows to your rims.

 

4 Cable face pull

Sets 3 Reps 12-15 Rest 60sec

Stand straight while holding the dual-rope accessory on the high pulley make sure your arms are straight. Pull the rope to either adjacent side of your head. Again, return the initial position to repeat.

 

Workout Four: Triceps and Abs

Triceps Full Body workout

1 Triceps dip

Sets 7 Reps 6 Rest 90sec

Hold rings or parallel bars with your arm being at the straight position. While keeping your chest in up, move your elbows to drop your body as far as it’s possible for you. Return to the starting position to do more reps.

 

2 Hanging leg raise

Sets 3 Reps 8 Rest 90sec

Well, this is to be done dead hang, hold it with your hands while keeping your legs straight and knees and ankles touching the ground. Now, move them upward while keeping them together using your abs. Now, lowers it back with control again in the same position.

 

3A V-sit

Sets 3 Reps 12-15 Rest 0sec

Lies on down on the floor, while keeping your arms and legs a little up from the floors. Keeping your arms straight move your torso upward till your knees meet your chest at the top. Again, lower back to your previous position under control.

 

3B Reverse crunch

Sets 3 Reps 12-15 Rest 0sec

Lies down on a mat with your head and shoulders flat, your thigh should be in vertical position and knees should be bent at 90°. Hold your head with your arms now curl your knees in the direction of your chest and hold. Again, squeeze your abs to lift your glutes off the mat. Lower under control to the same position.

 

3C Russian twist

Sets 3 Reps 12-15 Rest 90sec

For this you need to start at the top of the crunch movement, meanwhile, keep your feet off the floor. While keeping your abs fixed, rotate your upper body from one side to other, which is counted as one rep.

 

4 Diamond press-up

Sets 2 Reps To failure Rest 60sec

You have to start in a press-up posture with both your hand touching each other to form a diamond.  While keeping your core fixed and hips up, you have to bend down your elbows to lower your chest in the direction of the floor. Push down and push up through your hands to return in the starting position.

Anyways, that’s all for Full Body Workout—hope you liked it and found it useful! Don’t forget to tell your experience with these workout exercises.

Connect with us on our Facebook, Instagram, and YouTube as well to be updated with our health & bodybuilding content. Cheers!

 

More From Workouts:

12 Upper Body Exercises With or Without Weights for Men & Women

An Epic Workout for Bigger Shoulders and Arms That You Can Do At Home

 

Alex C Abell
He is an innovative fitness training service provider inspiring people to create lives that are Healthy, Empowered, and Strong. He like to coach, lead, teach and work within a team that inspires action. Currently employed with the Town of Bradford West Gwillimbury as a Gym Coach. Get Me on Social Channels: About Me | Facebook | Instagram | Google+ | Quora

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