Having a proper full body workout plan is quite crucial, especially when you have so many exercises and variations to do it. It’s so easy to target a broader muscle, given that you have so many exercises that are designed for that specific muscle of your body, thigh for instance. But targeting all thigh muscles with just simple leg press become harder unless you find your way to do leg press with variations. That’s the reason why experts split workouts and their variations targeting different set of muscles.
Achieving an athlete physique is so hard to get. You have days when you are pumped and excited to hit the gym, and there are days when you are down and dusted. It’s all about how you keep your head up and stay focused. Your mental strength is challenged and if you stick to your plan you come victorious.
You may come across so many workout plans and challenges. They all target different set of muscles, be it our butt and gut challenge or any other workout plan. So I thought its better give you guys a complete 7 day total body workout routine that is sure to get you results. This might seem overwhelming but it is designed, testing and trying different combinations.
Training hard is the only way you can burn fat and maximize your muscle size. Every muscle can absorb the pressure you put and prepare itself, increasing the size. The more you shock it the more it grows. Its also necessary to give enough rest to your body so that it can recover and get ready. Considering both the aspects you have to have a plan for your full body workout.
Shock your muscles with this full body workout! These short but powerful plan is just perfect. There are hundreds of different workout routines you can do, and as long as they are set up and followed correctly, you can transform yourself. Even those hundreds of possible workouts, a few sometimes stand out as being better, more popular, and more proven to work than others. The whole body workout plan is designed to ensure you get what you wanted.
Table of Contents
Complete Body Exercises:
Before we dive into our 7 day full body workout plan its better to talk about the list of exercises included in this plan and the reason for being considered.
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Dips For Chest:
- For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
- While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
- Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
- Repeat the movement for the prescribed amount of repetitions.
- Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body.
- After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
- Repeat this motion for the prescribed amount of repetitions.
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
- After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
- Repeat this motion for the prescribed amount of repetitions.
- Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
- Stand with the bar on your front shoulders. Narrow grip, straight wrists, vertical forearms. Lock your knees and hips.
- Raise your chest towards the ceiling by arching your upper-back. Try to touch your chin with your upper-chest.
- Take a big breath, hold it and press the bar in a vertical line. Don’t press it in front or behind your head. Press it over your head.
- Stay close to the bar while you press the weight up. Shift your torso forward once the bar has passed your forehead.
- Hold the bar over your shoulders and mid-foot for proper balance. Lock your elbows. Shrug your shoulders to the ceiling.
- Set up an adjustable angle bench with a straight back and select the desired weight from the rack.
- Pick up the dumbbells from the floor using a neutral grip, palms facing in. Position the end of the dumbbells on your knees and sit down on the bench.
- Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
- Once the dumbbells are in place, rotate your palms so they are facing you.
- Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
- As you press, rotate the dumbbells until your palms are facing forward.
- Slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.
- Hoist yourself up on parallel bars with your torso perpendicular to the floor. Now you’ll maintain this posture throughout the exercise.
- Bend your knees and cross your ankles.
- Slowly lower your body until your shoulder joints are below your elbows.
- Push back up until your elbows are nearly straight but not locked.
- Stand tall with your chest up, holding the barbell with your hands just outside of your hips, using an underhand grip.
- Keeping your chest up and your elbows tight to your sides, initiate the move by raising your hands slightly so you feel your biceps become engaged.
- While maintaining tension on your biceps, curl the bar up to shoulder height.
- Start to lower the bar slowly, keeping your biceps tensed and engaged to work as many muscle fibres as possible. Now Repeat the whole process.
- Stand with the bar on your upper-back, and your feet shoulder-width apart
- Squat down by pushing your knees to the side while moving hips back
- Break parallel by Squatting down until your hips are lower than your knees
- Squat back up while keeping your knees out and chest up Stand with your hips and knees locked at the top
- Start with knees slightly bent and feet shoulder-width apart.
- Cross your right foot in front of your left.
- With your left foot, step to your left.
- With your right foot, step behind your left foot.
- With your left foot, step to the left.
- After doing the cross-step sequence 2 times in that direction, switch directions.
- Lie down with your legs about two feet apart, extended straight in the air.
- Your body should be bent at a 45-degree angle.
- Cross your arms and hold each leg just below the knee.
- Exhale while you push your legs inward, simultaneously pressing them outward with your hands for at least five seconds.
Extended Leg Lift:
- Lie on your side on the floor or using a workout mat or a yoga mat.
- Move your top leg forward so it’s resting on the floor.
- Keep your bottom leg extended and point your toes.
- Lift it approximately six inches off the ground, hold it for three seconds and lower it back down.
- Don’t let your bottom leg rest on the floor until you’ve finished your set.
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands behind your head so your thumbs are behind your ears.
- Don’t lace your fingers together.
- Hold your elbows out to the sides but rounded slightly in.
- Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
- Gently pull your abdominal inward.
- Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
- Hold for a moment at the top of the movement and then lower slowly back down.
- Lie on your back, legs straight and together.
- Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
- Slowly lower your legs back down till they’re just above the floor. Hold for a moment.
- Raise your legs back up. Repeat.
- Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
- Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
- Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
- From the side plank position, tighten your outer thigh and glutes, raising your upper leg into the air. Hold for 2-3 seconds.
- Return your leg to its initial position. This is one rep.
- Repeat on the other side.
- Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
- With your arms on your side raise your shoulders slightly off the ground.
- Using your abs rotate your right hand down to your right foot and then back up.
- Then do the same thing with your left hand.
- Alternate back and forth for the desired amount of repetitions.
Total Body Workout Routine:
So here we go with our 7 day complete body workout routine you need to follow:
- Barbell Bench Press (3 Sets x 10 Reps)
- Flat Bench Dumbbell Press (3 Sets x 10 Reps)
- Low-Incline Barbell Bench Press (3 Sets x 10 Reps)
- Incline Dumbbell Press (3 Sets x 10 Reps)
- Dips For Chest (3 Sets x 10 Reps)
- Barbell Deadlift (3 Sets x 10 Reps)
- Bent-Over Barbell Row (3 Sets x 10 Reps)
- Wide-Grip Pull-Up (3 Sets x 10 Reps)
- Standing T-Bar Row (3 Sets x 10 Reps)
- Wide-Grip Seated Cable Row (3 Sets x 10 Reps)
- Close-Grip Pull-Down (3 Sets x 10 Reps)
- Single-Arm Dumbbell Row (3 Sets x 10 Reps)
- Barbell Push Press (3 Sets x 10 Reps)
- Dumbbell Incline Row (3 Sets x 10 Reps)
- Seated Overhead Dumbbell Press (3 Sets x 10 Reps)
- Seated Overhead Barbell Press (3 Sets x 10 Reps)
- Upright Row (3 Sets x 10 Reps)
- Arnold Press (3 Sets x 10 Reps)
- Dumbbell Lateral Raise (3 Sets x 10 Reps)
- Cable Wrist Curl (3 Sets x 10 Reps)
- Lying Cable Curl (3 Sets x 10 Reps)
- Lying Triceps Press (3 Sets x 10 Reps)
- Bench Dips (3 Sets x 10 Reps)
- Extended leg lift (3 Sets x 10 Reps)
- Ballet raise (3 Sets x 10 Reps)
- Inner-thigh press (3 Sets x 10 Reps)
- Standing thigh press (3 Sets x 10 Reps)
- Cross-stepping (3 Sets x 10 Reps)
- Deep squat (3 Sets x 10 Reps)
- Crunches (3 Sets x 10 Reps)
- Heel Touches (3 Sets x 10 Reps)
- Planks (3 Sets x 10 Reps)
- Leg Raises (3 Sets x 10 Reps)
- Flutter Kicks (3 Sets x 10 Reps)
Have fun its the Rest Day!