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.
