The entire or total body workouts have always been the foundation of bodybuilding routines for fitness enthusiasts. Many bodybuilding experts acknowledge them as the breakthrough to develop a captivating body with lean muscle mass. Complete body workouts such as upper-lower split workouts allow you to work out for fewer days to ensure optimal recovery. So, any type of total body workout has its advantages for bodybuilders of any experience level. For beginners, it’s an energetic kickstart; for intermediates, it’s progressive and speedy; for advanced lifters, it maintains their hard-earned big muscles and enables them to retain their physique.
Therefore, to thrive on the perfect total body workouts, this article will enlighten you with the top exercises to include for putting your entire body at work. Along with this, to boost your motivation for these exercises, it will also tell you the benefits of total body workouts. So now, without any further delay, let us dive straight into the details!
Total
Body Workout: Samples
These sample workouts are especially beneficial for bodybuilders of beginner and intermediate levels. They cover the working of almost all major and minor muscle groups and ensure maximum hypertrophy. In addition, by employing progressive resistance, the exercises mentioned in these types of sample workouts ramp up the level of strength and overall growth.
Sample 1
|
Exercise |
Sets |
Reps |
|
Squats |
5 |
5 |
|
Barbell Row |
5 |
5 |
|
Bench Press |
5 |
5 |
|
Leg Curls |
3 |
12-15 |
|
Dumbbell Curls |
3 |
10 |
Sample 2
|
Exercise |
Sets |
Reps |
|
Deadlifts |
3 |
5 |
|
Overhead Press |
3 |
8-10 |
|
One Arm Dumbbell Row |
3 |
10-15 |
|
Tricep Extensions |
3 |
10 |
|
Leg Curls |
3 |
12-15 |
Must-Have Exercises For Total Body Workouts
A wise and effective exercise selection is utterly vital for total body workouts. The best way to ace total body workouts is by including compound exercises. Below listed are some of the most vital and famous exercises that complete most of the total body workouts.
1. Deadlifts-
Deadlifts can be the most critical movement you learn throughout your bodybuilding career. It is a hip-hinge move that develops the whole posterior chain. Acing your deadlift form and growing relatively strong with this exercise can keep you healthy and injury-free throughout your workout life
This is why no online workout routine you can find discards deadlifts from their lists. That said, it is also true that everyone is not comfortable hitting the conventional deadlift. Fortunately, there are several deadlift variations out there, so all kinds of people can perform them comfortably. The most famous deadlifts among beginners are the trap bar deadlifts. They bring you to an advantageous upright lifting position. But, you have to seek professional help to get the deadlifts right, especially if you struggle with the movement or cannot find a suitable variation for you
2. Squats-
Squats are again a classic full-body exercise that most workout routines include. It is a top compound exercise and a fundamental move to train several muscle groups. Deadlifts are similar to squats as they also demand immense mobility and can build and maintain fitness efficiency.
Barbell back squats are the most popular variation of squats exercise. It is also the most advanced variation of squats you can perform. However, if you are a beginner, start with the basic version of squats but do not leave this workout as it is vital for the lower body. In addition, squats can improve the strength and shape of your hamstrings, quads, glutes, and calves. So, since they are one of the most challenging movements, you are able to burn a ton of calories during your workout simply by including squats.
3. Row-
The barbell bent-over row is by far the most neglected compound exercise. However, you should know why the golden era bodybuilders swore by them. Indeed it is an inherent back exercise, but if you wish to build the coveted V-taper, row movements are your way to go! The stronger lats you gain, the more chiseled your back will look.
People mostly do not face any issues performing the barbell bent-over row. But if you experience nagging injuries in your elbows or shoulders, you can go for plenty of other variations. Thus, you can build an impressive and aesthetic physique by employing simple exercises like barbell bent-over row, squats, and deadlifts.
4. Bench Press-
To master an aesthetic appearance, you should include press movements into your entire body workout routine. Unfortunately, some fitness enthusiasts, especially beginners, find press movements easy, while others neglect the three most highly prioritized in this list. However, a balance of these exercises is vital for a wholesome full-body workout. So, remember that the horizontal push is somewhat foundational, and the bench press is the simplest way to become super-efficient at the exercise.
Similar to the barbell bent-over row, if you experience joint discomfort, you should consider alternate variations of the horizontal push till you find a comfortable variation for you. The bench press is functional for chest muscles, shoulders, as well as triceps. As you get fluent with the movement, you will notice the growth and strength in your muscles
5. Overhead Press-
The overhead presses are the closing movement pattern everyone should include in their total body workout routines. Basically, this is a vertical push movement pattern. The move primarily targets the muscles of the shoulders but indirectly, it also trains triceps. So, to execute it efficiently, you have to recruit an immensely stable core.
Training with this movement pattern equates to developing strong shoulders and core. But, again, the barbell variations are not a cakewalk for everyone. So, they may cause injury to the elbows or shoulders. If that’s the case with you, seek some professional advice to comprehend the appropriate variation for you. Then, under the supervision of an expert, get perfect at the movement!
Conclusion
Picking the right exercises for the perfect total body workout can be
tricky, but, at the same time, this decision holds immense significance. So, if
you are proceeding towards an ideal full-body workout routine, do not miss the
above-given core exercises. They work on almost all of the muscle groups so
that you can achieve the desired physique.
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