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Bodybuilding Advice - Full Body Workout Routine For Men
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If you are looking to put on some serious amount of muscle but you don`t have the time or desire to go to the gym 4-5 times a week, then a full body workout routine is the best choice. There are people who say that working out in the gym 2-3 times a week is not enough to build muscle, but it is. All the major bodybuilders who know what they are talking about, suggest to start out with basic exercises and full body workouts. I will give some examples what exercises you should be doing and so on.

Full body workout routine for men - example 1

Alternating between lower and upper body workouts is one of the options you can use. And the system is actually easy to understand and to implement. Basically on any given workout you put more focus on either the upper body or the lower body. For example if you focus mainly on your upper body, then you might to 2-3 sets to your legs and then put more emphasis to your chest training. In the next training session you focus more to your lower body.

Example upper body routine:

1. Squatting - 2-3 sets, 10-12 reps 2. Bent Over Row - 3 sets. 8-10 reps 3. Bench Press - 3 sets, 8-10 reps 4. Shoulder Press - 3 sets, 8-10 reps 5. Dips - 2 sets, 6-8 reps 6. Bicep Curls - 2-3 sets, 8-10 reps 7. Lateral Raises - 3 sets, 8-10 reps

This is just an example and you don`t have to use it, but I am sure you get the point and understand how this works. One of the problems with this method is that it is difficult to exercise all muscle groups. So pay attention that all muscle groups get an equal amount of stimulation.

Full body workout routine for men - Example 2

The second example is the hypertrophy workouts, which puts more emphasis on muscle gains, rather than strength. The focus is more on higher rep range and higher volume. This kind of a workout should not be used for extended periods, because it is very demanding and your body also must rest to see gains in size and strength.

Workout example 1:

1. Squats - 3 sets, 6-8 reps 2. Rows - 3 sets, 8-10 reps 3. Bench Press - 3 sets, 8-10 reps 4. Shoulder Press - 2 sets, 8-10 reps 5. Hamstring Curl - 2 sets, 6-8 reps 6. Leg Extension - 2 sets, 6-8 reps 7. Side Lateral Raises - 2 sets, 10-12 reps 8. Bicep Curl - 2 sets, 10-12 reps

Workout example 2:

1. Deadlift - 3 sets, 6-8 reps 2. Lat pulldowns - 3 sets, 6-8 reps 3. Decline press - 3 sets, 6-8 reps 4. Lunges - 3 sets, 8-10 reps 5. Skull Crushers - 2 sets, 8-10 reps 6. Upright Rows - 2 sets, 10-12 reps 7. Calf Raises - 2 sets, 10-12 reps 8. Crunches - 3 sets, 10-12 reps

Your rest periods between your exercises and sets should be short. Try to keep the rest period between 1 minute. Like I said this workout is higher intensity, so take it easy.

These were just two examples such workouts. You can always make adjustment to your workouts and exercises. These routines are in no ways set in stone. Hopefully this gave you some idea how a full body workout routine for men should look like.


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