Training

Full Body Workouts for Strength , Muscle Gain and Fat Loss

Serge-Nubret-Classic

Ok I know that in the last blog I bored the hell out of you with all those pieces of information about the Full Body split. Now, let’s get practical so I can introduce you to some full body workouts that will take your physique to the next level.

Ps: All of the workouts that I am going to share with you below are really hard workouts. So buckle up and get ready to do some work.

Each workout will be better suited to certain goals even though they are all good workouts for all goals. First, let’s start with strength oriented plan that I am sure most of you heard of :

Strength Gain: The 5×5 Workout

old school deadlift

 

An old but gold strength and muscle building staple. It is very suitable for both beginners and experienced lifters. And it will add weights to the bar very quick:

Monday: Workout 1

A- Barbell squat: 5 sets of 5 reps

2 min rest between sets

B- Bench press:: 5 sets of 5 reps

2 min rest between sets

C- Barbell deadlift: 5 sets of 5

2 min rest between sets

D- Pull-ups(do the  weighted if you can do more then 6 reps with your bodyweight): 5 sets of 5 reps

2 min rest between sets

E- Barbell curl: 5 sets of 5 reps

2 min rest between sets

Wednesday: Workout 2

A-Barbell front squat: 5 sets of 5 reps

2 min rest between sets

B-Military press: 5 sets of 5 reps

2 min rest between sets

C-Barbell Romanian deadlift: 5 sets of 5

2 min rest between sets

D-Bent over barbell row: 5 sets of 5 reps

2 min rest between sets

E-Close grip bench press: 5 sets of 5

2 min rest between sets

Friday: Workout 3

A-Barbell front squat: 5 sets of 5 reps

2 min rest between sets

B-Military press: 5 sets of 5 reps

2 min rest between sets

C-Barbell Romanian deadlift: 5 sets of 5

2 min rest between sets

D-Bent over barbell row: 5 sets of 5 reps

2 min rest between sets

E-Close grip bench press: 5 sets of 5

2 min rest between sets.

2- Muscle Building: Arnold’s Golden Six

arnold golden six

Okay, here is an inspired workout from everyone’s favorite bodybuilder Mr. Arnold Schwarzeneger. This is a workout that Arnold used to do before coming to America when he won Mr. Europe.

A-Barbell squat: 4 sets of 10 reps

B-Wide-grip barbell bench press: 3 sets of 10 reps

C-Chin-up:   3 sets of amap ( as many as possible)

D-Behind-the-neck overhead press: 4 sets of 10 reps

E-Barbell curl: 3 sets of 10 reps

F-Bent knee sit-up: 4 sets until failure

Now you will repeat this workout 2 more times during the week and watch out for some old school muscle gain.

3-  Fat Loss: the Calorie Frying Whole Body Workout

steve_cook_ryan_terry_0084

Here is a workout that you are going to hate but will love its results. It is a workout I designed based on the principles of the German body comp workout by legendary coach Charles Poliquin.

The idea is to alternate between an upper and a lower body exercise with minimum rest. That will skyrocket your heart rate through the roof and increase lactic acid production all over your body which will increase your natural growth hormone levels by dramatically. Sounds cool right? Yes it is and I can testify myself for the fat burning power of this plan , it is almost unbelievable.

Here is a workout to try next time you are trying to quickly lose some fat :

A1-Dumbell squat : 12-15 reps

20 sec rest

A2-Dumbell bench press: 12-15 reps

Alternate between a1 and a2 without an actual rest beside the 20 sec then directly move to the next pair

B1-Dumbell romanian deadlift: 12-15 reps

Rest 20 sec

B2-Bent over dumbbell row

Alternate between b1 and b2 without an actual rest beside the 20 sec then directly move to the next pair

C1- Standing overhead dumbbell press : 15-20 reps

Rest 20 sec

C2- Leg press: 15-20 reps

Alternate between c1 and c2 without an actual rest beside the 20 sec then directly move to the next pair

D1- Preacher curls : 12-15 reps

Rest 20 sec

D2- Standing french press : 12-15 reps

Alternate between d1 and d2 without an actual rest beside the 20 sec then directly move to the next pair.

By now you should be swimming in your own sweat and your heart rate is about to explode from your chest , you might even start wondering if it is worth it , but don’t worry I guarantee you it is because this workout will melt body fat from your body like nothing else. 

Repeat this workout two more times in the same week but try to change the exercises with similar ones , like incline dumbell bench press instead the regular dumbell bech press to avoid local fatigue and hit as many muscle fibers as possible.

 

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2 thoughts on “Full Body Workouts for Strength , Muscle Gain and Fat Loss

  1. I?m impressed, I must say. Really rarely do I encounter a blog that?s both educative and entertaining, and let me tell you, you have hit the nail on the head. Your idea is outstanding; the issue is something that not enough people are speaking intelligently about. I am very happy that I stumbled across this in my search for something relating to this.

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