Explanation
The whole body workout includes a selection of special exercises for all muscle groups. The duration of the training is in the region of one hour and should be completed at least 2 to 3 times a week. In this training plan, the focus is on building muscle. However, additional endurance training is advisable. Beginners should complete the beginners program for at least 6 to 10 weeks before starting a full body workout.
Training plan
Leg muscles
- Leg press 3 sets of 12 reps, 1 min rest
- Leg curls 2 sets of 12 reps, 1 min rest
- Calf raises 2 sets of 20 reps, 1 min rest
Chest muscles
- Bench press 2 sets of 15 reps, 1 min rest
- Butterfly 2 sets 12 reps 1 min rest
Shoulder muscles
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- Butterfly reverse 2 sets of 12 reps 1 min rest
Back muscles
- Lat train 3 sets of 15 reps, 1 min rest
- Hyperextension 3 sets of 20 reps, 1 min rest
Arm muscles
- Bicep Curl 3 sets of 12 reps, 1 min rest
Abdominal muscles
- Abdominal crunch 3 sets of 25 repetitions 30 sec rest
- Reverse crunch 3 sets of 25 reps, 30 sec rest
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