PT Volkan Dincer

What is Full Body Workout? Full Body Program Movements

Here are the best full-body fitness moves for you. You can create your own fitness full body program by choosing 1 or 2 of these movements.

1. Chest

  • Machine Chest Press (3 x 12)
  • Dumble Chest Press (3 x 12)
  • Incline Dumble Chest Press (3 x 12)
  • Dumbbell Chest Fly (3 x 12)
  • Cable Upper Chest (3 x 12)

2. Shoulder

  • Shoulder Press (3 x 12)
  • Arnold Press (3 x 10)
  • Lateral Raise (3 x 12)
  • Front Raise (3 x 12)
  • Cable Back (3 x 12)

3. Back

full body program
Full body workout program
  • Pull Ups (3 x 10)
  • Lat Pull Down (3 x 12)
  • Dumbbell Row (3 x 12)
  • Barbell Row (3 x 12)
  • Shrug (3 x 12)

4. Biceps & Triceps (Fore & Rear Arm Movements)

full body workout program
Full body workout program
  • Cable Curl (3 x 12)
  • Dumbbell Curl (3 x 12)
  • Ez Bar Curl (3 x 12)
  • Cable Push Down (3 x 12)
  • Lying EZ Bar Press (3 x 12)
  • One Arm Cable Press (3 x 12)

5. Leg Movements

best full body program
full body training body

People who are new to bodybuilding and fitness often try to find answers to these questions:What is the best full body program? Full body program benefits What? Split or full body?, Does full body burn more fat?We can multiply such examples. The answer to this question actually becomes clear with the experience and research of famous bodybuilders and fitness coaches.

Full Body Program Benefits

1. Full body big advantage for beginners

If you have just started bodybuilding, the next few months will be the most valuable and productive for you. During this period, muscle adaptation and muscle growth are incredibly fast. Therefore, it is a great chance for you to adapt all your muscle groups with a full body program (with a correctly written full body exercise program) and gain muscle.

2. More fat burning with the full body program 

If you want more fat burning with a full body and you have less time, a full body workout is definitely the best choice. So in full-body workouts, you burn more calories at a fixed time and your chances of burning fat increase too! Because you have the opportunity to work more muscle groups on the same day and with compound movements at the same time. (For this reason, it should not be forgotten that in whole body training programs, you have a chance to pass each muscle group 50-1 movements 2-3 sets maximum in 4 minutes.)

Fitness tip: Weight training should take an average of 50 minutes.

3. More leg workouts = more testosterone and fat burning

It is a known fact that leg exercises help increase the testosterone hormone. Whole body exercise programs are also very important at this point for testosterone increase. For example, let's say you do a full body program 3 times a week. This means that you do at least x3 leg exercises per week. Running your legs more frequently will release more testosterone, which will positively affect muscle growth.

fitness tip: Compound exercises to increase testosterone (example: pull down - squatting – deadlift – benchpress – barbell row). (Also to increase testosterone the best tribulus You can check the supplement.)

Fitness Magazine

As a result, full-body training helps you burn more calories in less time. Of course, the most accurate and effective program for fitness and bodybuilding beginners is the full body program. If you are a beginner, we recommend you to work full body for at least 3 months with the right training program.

photo of author
Volkan Dinçer, a graduate of Marmara University BESYO, was born in 1992. Volkan, who started sports at a young age, worked as a PT in various fitness centers after graduation and currently continues to work as a personal fitness trainer in a gym.

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