- Full body workout -

Alot of people underestimate the full body workout. The Full body workout has many benefits. Below I created a workout that will give you great gains and will always keep your body guessing. If you decide to use the routine here are a few rules:

* On Antagonist Training weeks, Keep the Parameters (load, sets, reps,) the same. On antagonist training weeks you get 2 minute rest between sets and the sets are done in pairings.
*After the workout take 2 days of rest.
* It would be helpful if you knew the max for your Bench, Military Press, Squat, Deadlift, (and if you want bicep curls, tricep extensions).
* Abs are not included in the workout, but you can include them if you want.
* Do the exercises in the order they are in. From top to bottom.
* There are 6 exercises in each workout, 4 compounds, and 2 single-joints.
* There are a total of 24 workouts

The Routine:
WEEK 1
------------
Workout #1
Sets: 3, Reps: 5, Rest: 1 minute, Load: 86%
Squats
Bench Press
Military Press
Bent over row
Bicep Curls
Tricep Extensions

Workout #2
Sets: 3, Reps: 8, Rest: 1 minute, 30 seconds, Load: 78%
Bench Press
Military Press
Bent over row
Squat
Tricep Extensions
Bicep Curls

Workout #3
Sets: 2, Reps: 15, Rest: 2 minutes, Load: 65%
Bent over row
Squat
Military Press
Bench Press
Bicep Curls
Tricep Extensions


Week 2

Same as above, but with antagonist training (2 minute rest)
So Bench/Bentover row
So Bicep Curl/ Tricep Extension
So Squat/Deadlift

Week 3

Workout #1
Sets: 4, Reps: 5, Rest: 1 minute, Load: 88.5%
Zercher Squat
Decline Bench
Military Press
Lat Pull Down
Hammer Curls
Tricep Extensions (dumbell)

Workout #2
Sets: 4, Reps: 8, Rest: 1 minute 30 seconds, Load 80.5%
Lat Pull Down
Military Press
Decline Bench
Zercher Squat
Tricep Extensions (dumbell)
Hammer Curls

Workout #3
Sets: 3, Reps: 15, Rest 2 minutes, Load 67.5%
Decline Bench
Lat Pull Down
Zercher Squat
Military Press
Hammer Curls
Tricep Extensions

Week 4
Same as above, but with antagonist training (2 minute rest)
So Decline Bench, Lat Pull Down
So Hammer Curls, Tricep Extensions
So Zercher Squat, Military Press

Week 5
Workout #1
Sets 2, Reps: 18, Rest: 2 minute, Load: 60%
Squats
Bench Press
Military Press
Bent over row
Bicep Curls
Tricep Extensions

Workout #2
Sets: 2, Reps: 8, Rest: 1 minute, Load: 83%
Bent over row
Military Press
Bench Press
Squat
Tricep Extensions
Bicep Curls

Workout #3
Sets: 2, Reps: 12, Rest: 1 minute 30 seconds, Load: 70%
Bench Press
Mlitary Press
Squats
Bent over row
Bicep Curls
Tricep Extensions


Week 6
Same as above, but with antagonist training (2 minute rest) same parameters
So Bench Press, Bent over rows
So Bicep Curls, Tricep Extensions
So Squat, Military Press

Week 7
Workout #1
Sets: 3, Reps: 18, Rest 2 minutes, Load: 62.5%
Zercher Squat
Decline Bench
Military Press
Lat Pull Down
Hammer Curls
Tricep Extensions (dumbell)


Workout #2
Sets: 3, Reps: 8, Rest: 1 minute, Load: 85.5%
Decline Bench
Lat Pull Down
Military Press
Zercher Squat
Tricep Extensions (dumbbell)
Hammer Curls

Workout #3
Sets: 3, Reps: 12, Rest: 1 minute 30 seconds, Load 72.5%
Military Press
Zercher Squat
Decline Bench
Lat pulldown
Hammer Curls
Tricep Extensions (dumbbell)

Week 8
Same as above, but with antagonist training (2 minute rest) same parameters.
So Decline Bench, Lat PullDown
So Hammer Curls, Tricep Extensions (dumbbell)
So Zercher Squat, Military Press

Hope you like the workout. The routine keeps you body guessing while slowly increasing the loads. Hope you make great gains. (keep the cardio to a minimum for best results).

* Credit to T-Nation and Chad Waterbury for the basics of this routine.

Source: FitnessCom

this full body workout can help me . tnx for this post.

i prefr a more basic approach but can see someone who is dedicated making good progress on this one....

I have problems with my diet and fitness problems in past. I am searching for the solution you really inspired me by your tips. I will make use of it.

Great post. Seems like a good strength workout plan.

On a full body workout (performing all major body parts in one session on 3 non-consecutive days per week) it is suggested you only perform one exercise per muscle group. When you are starting a program (or even starting back after a long layoff), more exercises and sets are not necessary and sometimes can sometimes be counterproductive. Since the training response is relative to what you are accustom to, which is next to nothing, you will make sufficient progress with a minimal exercises. Keep in mind the greatest gains in strength and muscle mass will occur in the initial stages of your program, seemingly no matter what you do.