strength-moves_main_4_0Total body workout routines are great if you are short of time during the week and can only get one or two gym sessions in. Some people hate doing full body workout routines claiming that it takes up too much time and that they don’t want to go through every exercise for every body part.

Well you’re in luck. Total body workout routines do not have to be a burden on your time. You do not have to move for what it seems like an eternity through exercise after exercise. In this article, I am going to give you the best total body exercise that you can do and it should not take more than an hour.

The best total body workout routine in my opinion will consist of only 5 exercises. The dead lift, the barbell row, bench press, the barbell shoulder press, barbell squats. These are the best compound exercises that work multiple muscle groups on your body.  *NOTE: if you cannot perform barbell squats because of any reason, you can substitute for a leg press machine as well.

If you only have time to go to the gym twice a week, you should split these exercises into 2 days. If not, then you can perform these 5 exercises for 3 sets each and that will be enough to give you a good full body workout.

Day one will consist of barbell squats, bench press and barbell rows.

For this day, you will be doing only these 3 exercises and no more. These 3 exercises are enough to stimulate your whole body. Barbell squats will work your legs and core. The bench press will target the chest, front of the shoulders and triceps and the barbell rows will target the back, rear shoulders and biceps. There is no need to perform cable curls, or triceps extensions or any other form of isolation exercise. These exercises will be enough to stimulate strength and growth, providing that you are lifting with intensity. You will be performing 3 to 5 sets of each exercise while keep your number of reps anywhere between 5 to 10 reps.

Day 2 will consist of barbell squats, barbell dead lifts, and the shoulder press.

The same thing applies with this day, do only these exercises and no more. Barbell squats will target lower body and core, dead lifts will focus on your entire back and hamstrings and shoulder press will target the front and side shoulders and the triceps. Once again perform these exercises with 5 sets each and a weight that you can manage for 5 to 10 reps each.

So there you have it. These are the most effective exercises when wanting to perform whole body routines while saving time. Like I said, there is no need to spend a whole lot of time in the gym focusing on little isolation movements when you can target multiple muscles with one single exercise. One thing to note when performing full body workouts is not to perform them every single day. Since your targeting all the muscles in one day, you should allow for adequate rest in between workouts.

 

 

Be Sociable, Share!

John

John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

More Posts