Training plan full body training

Explanation

The whole body workout includes a selection of special exercises for all muscle groups. The duration of the training is in the region of one hour and should be completed at least 2 to 3 times a week. In this training plan, the focus is on building muscle. However, additional endurance training is advisable. Beginners should complete the beginners program for at least 6 to 10 weeks before starting a full body workout.

Training plan

Leg muscles

• Leg press 3 sets of 12 reps, 1 min rest
• Leg curls 2 sets of 12 reps, 1 min rest
• Calf raises 2 sets of 20 reps, 1 min rest

Chest muscles

• Bench press 2 sets of 15 reps, 1 min rest
• Butterfly 2 sets 12 reps 1 min rest

Shoulder muscles

• Butterfly reverse 2 sets of 12 reps 1 min rest

Back muscles

• Lat train 3 sets of 15 reps, 1 min rest
• Hyperextension 3 sets of 20 reps, 1 min rest

Arm muscles

• Bicep Curl 3 sets of 12 reps, 1 min rest

Abdominal muscles

• Abdominal crunch 3 sets of 25 repetitions 30 sec rest
• Reverse crunch 3 sets of 25 reps, 30 sec rest