Full body workouts are superior, try this!
Time is a precious factor that limits a lot of people when it comes to hitting the gym. Most people think you need to spend 5 days in the gym hitting different muscle groups in order to see noticeable gains, but that just isn't the case. Here's what I have many of my online clients do, and what I do myself...
2-3 full-body days per week as opposed to 4-5 days of body-part splits.
Instead of doing a leg day, an arm day, a chest day, a back day, and a shoulder day... why not hit everything each day? Now, you may read this and think that if you did that, you'd spend forever in the gym trying to hit all of that, not at all!
Instead of hitting 8 sets of chest on Monday and not touching it again for 7 days, you could do 3 sets of chest on M/W/F, getting the most out of those sets instead of doing all of them in one day where half of those sets would be suboptimal due to tiring out your chest with so many sets.
Frequency is more important for seeing gains than just hammering a muscle group 1x a week.
Try something like this instead:
Day 1 2-3 hard sets of:
Legs
Chest
Back
Shoulders
Arms
Day 2 and Day 3, same deal with different exercises.
Example:
Monday: Dumbbell Bench Press 2–3 hard sets Superset with:Dumbbell Bent-Over Row — 2–3 hard sets
Leg Press 2–3 hard sets
Dumbbell Shoulder Press 2–3 hard sets
Cable Bicep Curl 2–3 hard sets Superset with:Cable Tricep Extensions 2–3 hard sets
Wednesday: Incline Dumbbell Bench Press 2–3 hard sets Superset with:Incline Dumbbell Bench-Supported Row 2–3 hard sets
Squats 2–3 hard sets
Dumbbell Lateral Raises 2–3 hard sets
Dumbbell Hammer Curls 2–3 hard setsSuperset with:Dumbbell Skullcrushers 2–3 hard sets
Friday: Push-Ups — 2–3 hard setsSuperset with:Chin-Ups — 2–3 hard sets
Dumbbell Split Squats — 2–3 hard sets
Seated Dumbbell Arnold Press — 2–3 hard sets
Seated Incline Dumbbell Curls — 2–3 hard setsSuperset with:Seated Incline Dumbbell Tricep Extensions — 2–3 hard sets
Optional Finishers:
5–15 minutes of cardio
Hanging Leg Raises
Cable Crunches
Planks
Bicycle Crunches
Focus on progressive overload, controlled form, and training close to failure on working sets.
Online Fitness Coach | Citrus County Personal TrainerCrystal River • Homosassa • Lecanto • Inverness • Beverly Hills FL
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