Full body workouts are perfect for beginners, offering an efficient and comprehensive way to get fit fast! They engage all major muscle groups in each session, building a strong foundation of strength and endurance while enhancing muscle recovery and preventing injuries. Plus, they torch calories and boost cardiovascular health, ensuring balanced muscle development and flexibility. Best of all, these workouts are easily adjustable to fit your fitness level, keeping things exciting and ensuring you see continuous progress and awesome results. Jumpstart your fitness journey with full body workouts and feel the difference!
Day 1: Upper Body
Push Ups
Sets: 3
Rep Range; Failure
Shoulder Press (Machine)
Sets: 3
Rep Range: 8-12
Bent Over Rows (Barbell)
Sets: 3
Rep Range: 8-12
Bicep Curls (Dumbbell)
Sets: 3
Rep Range: 8-12
Tricep Dips (Bench)
Sets: 3
Rep Range: Failure
Day 2: Lower Body and Core
Squats (Barbell)
Sets: 3
Rep Range: 6-12
Lunges (Dumbbell)
Sets: 3
Rep Range: 8-12 (Each Leg)
Glute Bridges
Sets: 3
Rep Range: Failure
Plank
Sets: 3 of 30-60 seconds
Bicycle Crunches
Sets: 3
Rep Range: 12-15 (Each side)
Russian Twists
Sets: 3
Rep Range: 15-20
Day 3: Full Body Circuit
Perform each exercise for 45 seconds, followed by 15 seconds of rest. Take a 1-2 minute break between circuits.
Burpees
Dumbbell Squat Press
Mountain Climbers
Push-Ups
Jump Squats
Plank Rows
Bicycle Crunches
High Knees
Master Your Fitness: The Ultimate 5-Day Push-Pull-Legs Workout Guide
The Push-Pull-Legs (PPL) workout split is a game-changer for anyone looking to optimize their fitness routine. It promotes balanced muscle development by targeting specific groups—push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes, calves)—on dedicated days. This split allows for efficient recovery, minimizing injury risks and maximizing growth. Highly customizable, it suits beginners and pros alike, offering varied and time-efficient workouts that keep you motivated. With PPL, you can enjoy focused, intense sessions that drive muscle gains and strength improvements, making it the ultimate choice for your fitness journey!
Beginner's Blueprint: 3-Day Push, Pull, Legs Workout to Build Muscle Fast
Introducing the 3-day push, pull, legs workout to beginners is like handing them the keys to a stronger, fitter future. This approach simplifies their fitness journey by breaking down exercises into three focused days: push, pull, and legs.
Unlock Your Strength: 4 Day Push Pull Leg Workout Routine
Welcome to your 4-day push-pull-legs workout plan! This split targets all major muscle groups for balanced growth and recovery. Push day focuses on chest, shoulders, and triceps; pull day on back and biceps; legs day on lower body. Consistency and progressive overload are key. Let's get started!
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