Full Body Workout Routine

Working out the full body in a balanced manner in order to make the muscles strong is the goal of anybody who is in bodybuilding. Exercising the full body requires proper planning and its implementation strictly. Muscles of the chest, back, biceps, triceps, shoulders and legs are exercised in the full body workout. Such routines include a variety of exercises and are spaced over a period of time interspersed with appropriate gaps of rest. The diet plays an important role in the nourishing the body and growth of muscles.

Complete Body Workout Routine
Let us have a look at the full body workout routines in the following paragraphs. The workout routine followed by Dane Fletcher, a former Mr. Olympia is presented below.

Dane Fletcher's Routine
Dane Fletcher categorized the exercises he performed as 'Workout 1' and 'Workout 2'. The workout was planned in a cycle of 2 weeks. In the first week, workouts were performed on Monday, Wednesday and Saturday. Tuesday, Thursday, Friday and Sunday were reserved for rest. Workout 1 was performed on Monday and Wednesday while on Saturday, Workout 2 was done. In the second week, workouts were performed on Monday, Thursday and Saturday. Rest was taken on the remaining days. The workouts included in Workout 1 were: Bench Press, Incline Flies, Incline Press, Barbell Rows, Pull Downs, Behind the Neck Press, Dead Lifts, Bent Laterals, Side Laterals, Hanging Raises and Crunches. The second category, i.e. the Workout 2 included Barbell Squats, Leg Curls, Hack Squats, Barbell Curls, Standing Calf Raises, Triceps Pushdowns, One-Arm Preacher Curls and Lying Triceps Extensions.

Workout 1	Workout 2
Bench Press 3 x 8	Barbell Squats 4 x 8
Incline Flies 2 x 8-10	Leg Curls 3 x 8
Incline Press 3 x 8	Hack Squats 3 x 8
Barbell Rows 3 x 8	Barbell Curls 3 x 8
Pull Downs 3 x 8	Standing Calf Raises 3 x 8
Behind The Neck Press 3 x 8	Triceps Pushdowns 3 x 8
Dead Lifts 3 x 8	One-Arm Preacher Curls 2 x 8
Bent Laterals 2 x 8	Lying Triceps Extensions 2 x 8
Side Laterals 2 x 8
Hanging Leg Raises 3 x max
Crunches 3 x max

The names of the workout with the number of sets and repetitions to be performed are presented in the table above. For example., 'Bench Press - 3 x 8' means that 3 sets each of 8 repetitions of the workout have to be performed.

Three Day Routine for Beginners
A simple full body workout routine for beginners, this 3-day program would help in the overall development of muscles. In this 3-day routine, the following workouts are included: Bench Press, Barbell Rows, Incline Press, Squats, Upright Rows, Lying Triceps Extensions, Stiff Legged Deadlifts, Barbell Curls, Dumbbell Kickbacks and Concentration Curls.

Workout 1

Bench Press 3 x 8-12

Barbell Rows 3 x 8-12

Incline Press 3 x 8-12

Squats 3 x 8-12

Upright Rows 3 x 8-12

Lying Tricep Extensions 3 x 8-12

Stiff Legged Deadlifts 3 x 8-12

Barbell Curls 3 x 8-12

Dumbbell Kickbacks 3 x 8-12

Concentration Curls 3 x 8-12

Diet for Complete Body Workout Routine
The diet for entire body workout routines should be taken 6 times a day. Short meals of such kind help in fulfilling the nutrition demands of the body. Meals taken every 2-3 hours help in muscle building. Food should be rich in proteins, fibers and carbohydrates. Vegetables and fruits are extremely important to keep the body fit. They provide various kinds of minerals and vitamins. The carbohydrate diet should include whole wheat and oats in the morning while maldextrin and dextrose during and after workouts. Fruits, proteins and complex carbohydrates need to consumed one hour after the exercise.

Complete body workout routines are definitely a good option in developing a strong and muscular body. The fact that all possible muscles of the body are worked out make them the best workout routines.