Total Body Workout

Total Body Workout is a great routine for the whole body.

Do you want to increase your muscle mass?

Yes! then lets jump right in

With all the modern day routines and fancy exercise plans, it is sometimes good to get back to basics and focus on a traditional full body workout routine.

Together with a good well-balanced diet and you will be sure to build a great lean muscular body.

This Total Body Workout contains a core set of cardio and exercises are carried out in each and every session.

Coming up you will learn the exact workout I used to lose 31 lbs of body fat and gain lean muscle.

Set over four days per week the combination of cardio and exercise in this routine will help you build that lean muscular body that you have been craving for.

If you would like a more muscular definition the answer is simple just increase the weight of each of the exercises. This routine is very tough but it’s worth the effort.

Total Body Workout – Warm Up

Warm Up Exercise

Quantity

Cross trainer at a medium resistance setting

7 Mins

Cable station dual arm curls

3 sets of 12

cable station dual arm pull up

3 sets of 12

Cable station rope pull down

3 sets of 12

Cable station single arm pushdown

3 sets of 12 for each arm

Cable station single arm curls

3 sets of 12 for each arm

Total Body Workout – 4 Day Plan

Day 1 Exercise

Quantity

Chest press using vertical Grip

3 sets of 16

Leg Curl

3 sets of 12

Leg Extension

3 sets of 12

Day 2 Exercise

Quantity

Shoulder shrugs

3 sets of 12

Chest Press using horizontal grip

3 sets of 16

Shoulder press

3 sets of 12

Arm extensions

3 sets of 12

Day 3 Exercise

Quantity

Lat pulldown wide overarm

3 sets of 12

Lat pulldown narrow underarm grip

3 sets of 12

Chest press using vertical grip

3 sets of 16

Free weight arm curl

3 sets of 12

Free weight wrist curl

3 sets of 12

Day 4 Exercise

Quantity

Decline sit up

Set 1= 40 reps , Set 2= 24 reps

Bicycle crunch

2 sets of 24

Alternate leg raise

2 sets of 30

Standard crunch

2 sets of 26

Chest press horizontal grip increasing weight each set

4 sets of 12

Arm extension

3 sets of 16

Pectorial press

3 sets of 16

Total Body Workout – Cool Down

Cool Down Exercise

Quantity

Rowing alternating between overhand and underhand grip every min.

5 Mins

Float machine

5 Mins

Abdominal crunch

3 sets of 12

Swim

300 Mtrs

I hope this full body Workout helps you achieve the toned figure that you desire. If you have any questions or suggestion, please leave a comment below.

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