The Most Effective Full Body Workout for beginners to Muscle Gain

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Full body workout
Full body workout

Hi Guys, Welcome to Your Gym Guide, In this article will learn about whole body workout for beginners to build muscles at home or at gym.

A whole-body exercise routine to increase muscle can assist beginners or adults who want to get back into training after a period of inactivity. Although finding a truly effective whole-body workout routine is challenging, there are a handful that should work for most people.

When you’re new to weightlifting, it’s crucial to start slowly and gradually increase your intensity, which is why these routines are so important. The muscle-building technique I’ll show you is designed to be a model and a guideline, not a strict rule. This workout can be adjusted to improve outcomes even further.

Full Body Workout for beginners to Muscle Gain

full body kettlebell workout

Extremely intense muscle-building workout for the whole body

Whole body exercise – 1st Exercise

  • Bench press for 4 X 12 reps
  • 4 X 12 incline press repetitions
  • 4 X 15 cable crossovers reps
  • 4 reps to your maximum chin-ups
  • 4 X  10 reps Rows with a barbell
  • Deadlifts 3 X 12 repetitions
  • Shoulder press with dumbbells, 4 X  12 reps
  • 4 X  12 side lateral raise repetitions
  • 3 times the maximum number of crunches
  • Leg Raises from a Lie-Down – 3 times maximum

Full body Workout –  2nd Exercise 

  • Squats (4×12-15 reps)
  • 4×12 repetitions of hack squats
  • 4×12 repetitions of leg extensions
  • 4×12 repetitions of leg curls
  • 4×12 repetitions of barbell curls
  • 4×12 repetitions of Concentration Curls
  • 4×12 reps Triceps Pushdown
  • 4×12 reps seated triceps press.

For these exercises, it’s vital to choose weights that you can handle and to do them with proper technique. To appear cool, most people lift extremely heavy weights, yet they do not improve their muscles. Intervals of rest between sets are another important factor to which few people pay attention. Between sets, some players start daydreaming and take a 5-minute or longer break. There should be no more than 1 minute of rest between sets. If you are not focused, no whole-body training strategy will help you gain muscle.

When you go to the gym, it’s just for the purpose of working out and training – no chatting, no telephones, and no music. Keep your focus on the task at hand. This all-over-the-body workout is really effective.

Doing Full body exercises

Reps and sets are used in many muscle-strengthening exercises. A rep, which stands for repetition, is the total motion of a single exercise. A set consists of a certain number of reps.

A pushup rep, for example, consists of having the arms extended, lowering the chest to the floor, and then raising the body back to the original position. A set may consist of 10–20 pushup reps, or as many as a person can manage.

In a single workout, each person will be able to perform a different number of reps and sets of an exercise. As a general rule, a person should perform as many reps as possible, rest for a few minutes, and then repeat this set.

The Best Full-Body Workout Routine for Beginners

Day 1: Full-body workout

  1. Warmup: Do 5–10 minutes warmup exercise like full body stretching routine
  2. Core: Standing march
  3. Chest: perform Stability chest dumbbell press for chest muscles building.
  4. Back: stretching back muscles with Seated cable row
  5. Shoulders: perform shoulder press with dumbell with arnold press workout 
  6. Legs: perform a squat workout with weight Ball.
  7. Triceps:  hit that triceps muscles with Single-leg triceps pushdown
  8. Biceps: Single-leg dumbbell curl
  9. Cooldown:  5–10 minutes take rest.

Day 2 – rest day

During rest days you muscles will start reparing itself.

Day 3: Full-body workout

  1. Warmup: Do 5–10 minutes warmup exercise like full body stretching routine
  2. Core: perform Plank for building abs
  3. Back: Stability ball dumbbell row
  4. Chest: Push-up – normal body weight exercies.
  5. Shoulders: arnold press & dumbell front raise.
  6. Legs: Walking lunge
  7. Biceps: Single-leg biceps cable curl
  8. Triceps: Stability ball triceps extension
  9. Cooldown: 5–10 minutes

Day 4 : rest day

Day 5: repeat day 1 workout for whole body exercise

 

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