Split and full body workout systems are constantly being compared. If you are involved in bodybuilding and have been doing this sport for a long time, you probably know that those workout systems have both pros and cons according to each other. Today, I am gonna write in details about my full body workout program which I have been practising for the last 4 months.
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Firstly, it is true that this workout routine is more exhausting when compared to a split workout routine. If your eating habits are not regular and healthy, unfortunately practising this workout program will be very troublesome for you. Besides, if your goal is to burn more fat alongside muscle growth and if you have a regular diet program, with this program you can get a great benefit.
Before starting the exercises, let's talk about how the system basically works. The program includes one or two exercises for each muscle group. I just arrange my exercises like that push and pull movements will follow one after another. The reason for this, for example, in the negative direction of the lat pulldown movement our biceps muscle is already running automatically. So, if we work the biceps movement again after the lateral exercise, then we cause the biceps muscle overstrain. For this reason, it is important to set the process well. The following is my own workout routine. However, you can change the order according to your own priority what you want.
Chest (Dumbell or Barbell Bench Press)
I usually prefer to use the explosive power here to work chest. However, as I said, this depends on your priority. You can also start with leg excerscises if your priotry is so. I would not suggest you to work the same way all the time. Change it from time to time. For example, if you worked today on a flat platform, work on the incline platform on the next workout to to send more signals to the upper chest muscle fibrils. After, to isolate the chest muscle and to pump more you can include the pushups or dumbbell flyes movements into your program.
Lats (Wide-Grip Lat Pulldown or Pullups)
If you can work with your body weight, I would suggest you work pull ups and chin-up movements with maximum repetition, since I think they are activating more back muscles. Otherwise, you can also include one of the lat pulldown varies in your workout routine. Well, what is the difference between pull ups and chin-up. Chin-up may be easier for beginners as the biceps muscle is also quite active when doing this exercise.
Shoulders (Barbell Military Press)
This exercise can also be performed sitting as those with lower back problems are better off performing this seated variety. You can also perform side laterals to front raise exercise but lower the weights with a controlled motion. Don’t forget! More pain more gain. If you are able to feel pump in your muscle, you are on the right track.
Biceps & Triceps (Spider Curl and Reverse Grip Triceps Pushdown)
As biceps muscle is small muscle mass, on the our program, one muscle exercise is sufficent. It does not matter which exercise you are performing, the important thing is to feel the pain in muscles. As concentrate to muscle, we can reach it in the correct range of motion. Also, just make sure to stand in the correct form while working triceps. Just work with your triceps muscles without your shoulder support.
Leg Press or Reverse Band Box Squat
As with other muscle groups, it is important to tighten your leg after the push movement. In the wrong squat movement, the possibility of injury is high. For thish reason, I would recommend reverse band box squat for beginners. Even advanced athletes may prefer this exercise to avoid the risk.
Of course, hundreds of workout program variations can be created. It was just a program I had created for myself that I had long tried and got good results. Many changes can be made according to the need.
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