The 3 full body routines we propose are based on a combination of multiarticular exercises that allow for faster recovery. In this way, you can plan more intense and prolonged training over time. With this type of multimuscular training, which should be maintained at least 3 times a week, the athlete can forget almost completely the feared holes.
Keep in mind that, although we think progression is slower, it is not. If done correctly, it is as effective or more than any other.
In case you want to work your whole body and be a CrossFit lover, you may also be interested in these CrossFit exercises for the gym.
Keys to a Full Body Routine
When you want to work muscles, you can choose from various routines, either by muscle groups or opt for a complete routine to work all muscles in a single session. This type of training is called full-body routines.
Full body routines are recommended whether you want to gain muscle, gain strength, or burn fat, although, given its nature and the hormonal response it generate, they are more common among athletes looking for greater muscle gain. If you prefer to do it outside the gym there are also full routines for exercise at home.
Classic Full Body Routine
In this type of routine to work all muscle groups in a session, it is advised to divide the cycle into three days a week, especially if the goal is muscle gain. This routine requires a warm-up of 5 minutes on an elliptical, tape, or rowing, performing 30-deep sprint dynamics and 30 degrees of rest as activation.
On the first day, start with squats that also act as warmups with two full series of 15 full repetitions, complemented by rowing exercises with a back bar, and military press. Complete with a curl bar, a French press for triceps, and tops with leg lift and shrink for the abdominals.
On the second day we do the same routine, and varying the end with an elevation of heels to work the twins as well. It ends the week with a correlation of squatting-dead-weight bench-TR-TR and elevations and shrinkages.
Routine Full Body for Hypertrophy
In this full-body routine combines the exercises typical of the type of HIIT workout for several days of rest. This does not mean that it is all week of exercise since the real benefit of this type of training requires a rest.
On the first day, two minutes are spent on squatting, 90 seconds at Russian twist with dumbbells, the same as a tipped press, and rowing 90o. It is finished with a Face pull and full-contact twists. On the second day, you opt for military press, dominated, 45o rows with inverted grip and stranded with dumbbells. Older, a few goblet squats or a super series of curls with bar and French press.
On the last day, opt for dead-weight Bulgarian squats, a superseries like the day before, and a shoulder-sweeping TriSeries with Ab Wheel for the abdomen.
Rutina Full Body Two Days a Week
What to do if you don’t have three days a week to dedicate an hour to training? You can always opt for a two-day full body routine: they are more intense sessions to make up for the extra day off. In it, the first day there are 5 series of 5 complete repetitions of squats and dead weight, six repetitions of 6 series of press bench and four full series of 10 repetitions of A1 Curl brigs and A2 triceps overhead.
On the second day, the squats are maintained with more repetitions and sum military press, rowing with bar, in addition to sessions of between 12 and 15 repetitions of A1 hip hip and A2 Side elevations.