A full body workout routine seems like it would take forever. But when you break down the exercises that you need to perform to cover every area of the body, there are only three major workouts that you need to be concerned with – which is a pull, a push, and a squat. This is the best total body workout for people who want to pack on muscles but are short on time.
This article provides information on the ultimate full body workout routine for maximum muscles.
Any type of pushing workout will train the muscles in your chest, triceps, and shoulders. Any type of pulling exercise uses the back, biceps, rear delts, and forearms. On the other hand, any type of squatting movement including deadlifts will take care of your hamstrings, glutes, and the quads. Even the calves are used to stabilize the squats. The ab muscles are worked with all three exercises.
Hence, this whole-body workout routine contains everything you require to put on size fast. The exercises should be done with heavyweights and would take 45 minutes the most. There are many workout options for you to choose from when following this routine. Here is one of the most effective total body workout routines for maximum muscles.
First, complete all five sets of squats and perform the overhead press and weighted pull-up in an alternate fashion. For example, perform a set of overhead press and rest for two minutes before doing the weighted pull-up. Then, rest again, and repeat the process until all five sets for each group is finished.
1. Squat – 5 sets/ 5 reps/ 2-minute rest
Set up the workout in a squat rack or cage for best benefits. First, you need to grasp the bar with your hands as far apart as possible and stand under the bar. Nudge the bar out of the rack and squeeze the shoulder blades together. Stand back with the feet shoulder width apart.
The toes should be turned slightly outward. Take a deep breath before bending your knees to lower the body as far as you can. Don’t lose the arch in the lower back area while doing so. Push the knees outward when you descend. Extend the hips when coming back. Also, you should keep pushing your knees outward while coming back.
2. Overhead Press – 5 sets/ 5 reps/ 1-minute rest
Set up the bar in a squat rack. Grasp the bar just outside your shoulder width. Now, take the bar outside the rack and hold it at your shoulder level. Your forearms should be perpendicular to the floor when doing so. Brace your abs while squeezing the bar. Now, press the bar overhead. Your head should be pushed forward, shrugging your traps, as the bar passes the face.
3. Weighted Pull-Up – 5 sets/ 5 reps/ 1 1/2-minute rest
First, attach a belt with a weight to the waist and retain a dumbbell between the feet. Hang from a pull-up bar with your hands just outside your shoulder width. Make sure you pull yourself up. The chin should reach the bar line.
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A total body workout routine seems like it would take a long time. But the whole process boils down to three exercises that cover every area of your body. The aforementioned article provides information on the ultimate total body workout routine to build maximum muscles.
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