Workout Routines

Best Workout Routines for Increasing Full Body Strength

Full Body Strength
Full Body Strength

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Shoulders Workout Routines for Full Body Strength

Shoulder Workouts

Shoulder workout is considered one of the hardest workouts among all other workouts because it requires lots of power and energy to raise dumbbell or barbells. People love to do shoulder exercises because shoulders give to the body a proper shape, strength and also broaden your structure because of increasing lateral deltoids. People are still confused which exercises are best and most useful for building strong deltoids and should include while doing shoulder workout. Strong shoulders are necessary to support other exercises as well such as any arm exercise or even chest exercises where you lift heavy weights.

Shoulder Anatomy

Shoulder mainly consist of anterior deltoid that is the front portion and this muscle attached to a cervical bone, lateral deltoids that referred as outside shoulder and the last posterior deltoids which exist back of a shoulder. You should select at least one exercise for each deltoid portion combined with traps and shrugs exercise.

Shoulder Workout for Anterior Deltoids

  • Front barbell shoulder press
  • Front Dumbbell Press
  • Front dumbbell raise
  • Overhead front dumbbell raises with both hands

Shoulder Workout for Lateral Deltoids

  • Dumbbell lateral raise
  • Bent over low pulley side lateral
  • Bent over dumbbell rear delt raises

Shoulder Workout for Posterior Deltoids

  • Bent over row
  • Barbell behind neck shoulder press

Traps Workouts

  • Pull-ups
  • Bent over row

Workouts for Shrugs

  • Barbell shrug
  • Barbell upright row

So, there is no point of doing 2 or 3 exercises for the same muscle group and ignore others.

Best Shoulder Workouts

  • barbell front shoulder press
  • Overhead Front Dumbbell Raise with both hands
  • Dumbbell lateral raise
  • Barbell behind neck shoulder press
  • Bent over row
  • Barbell shrug
  • Barbell upright row

Tips for Shoulder Workouts

  • Follow the sequence
  • Three reps with 30 sec rest between each set.
  • Rotate exercises order.
  • your posture should be in 90 degrees.
  • Keep feet shoulder width apart.

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Chest Workout Routines for Full Body Strength

Chest Workouts

It is the most typical workout that is performed by men and women. It is easy to do if compare to other workouts. Still, people facing problems as they do not know which exercise belongs to upper, middle and lower chest. People do plenty of reps for the same muscle and ignore the other parts. Such as if people do incline bench press then which is for upper chest muscle that connects with cervical or collar bone then there is no point to perform dumbbell incline press. So, selection of exercises is equally important to develop healthy muscles.

Chest consist of these portions upper chest,  middle chest,  lower chest and inner chest. So if any one want maximum benefits then go for each portion in a single workout.

Upper Chest Workouts

  • Incline Barbell Bench Press
  • Incline Dumbbell Press
  • Pull-over
  • Single Dumbbell Raises with Both Hands
  • Inward Grip Barbell Press

Middle Chest Workouts

  • Barbell Dumbbell Press
  • Dumbbell Press
  • Dumbbell Flys
  • Pull-over
  • Dips
  • Push-ups

Lower Chest Workouts

  • Barbell Decline Press
  • Dumbbell Decline
  • Dumbbell Flys Decline

Inner Chest Workouts

  • Cable Crossover

Work on Deep Cleavage

  • Narrow Grip Press

Best Chest Workouts

  • Incline Barbell Bench Press
  • Pull-over
  • Barbell Dumbbell Press
  • Barbell Decline Press
  • Cable Crossover
  • Narrow Grip Press

Tips for Chest Workouts

  • You can select each exercise from each portion.
  • Do 5 to 6 exercises with three sets and repetitions are 12, 10, 8.
  • Do two exercises for a weak portion.
  • Select 2 workouts and rotate each week.

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Legs Workout Routines for Full Body Strength

Leg Workouts

Leg Workouts are the toughest workouts in overall bodybuilding workouts. That is why lots of people do not like to do leg workouts because it requires more power to lift heavy weights. People are also confused which workout is best for strong legs. Leg workouts include quads, hamstring, and calves. Hence, working for every part is imperative for developing good lower portion. Leg workouts also increase your upper body and strengthen the core as well. There is no point of doing exercises for the upper portion and ignore lower body workouts.

Misconception of Leg Workouts

We can see lots of people in a gym those are having excellent upper portion but very skinny legs just like an ostrich. Balance and symmetry are key for a healthy body. Almost 90 percent of Asian people do not do leg workouts, and they have a misconception that leg workouts are for those who take part any bodybuilding competition.

Best Leg Workouts

Here is a list of leg exercises according to leg anatomy.

  • Barbell Squat (Quad and Gluteus)
  • Barbell Walking Lunge (Quad and Gluteus)
  • Leg Press (Quad and Gluteus)
  • Leg Extension (Quad )
  • Lying Leg Curls (Hamstring)
  • Deadlifts (Hamstring)
  • Calf Presses on the Leg Press Machine (Calf and Hamstring)
  • Donkey Calf Raises (Calf and Hamstring)

This leg workout aims to build strong leg by working on quads hamstring and calf.

Tips for Leg Workouts

  • Three sets for each exercise
  • Total number of sets eight * 3= 24
  • Rest 45 sec between sets
  • The third set should be three times of first. If you lift 20 kg on squat third set should be 60.
  • Number of repetitions should be 12, 10, 5-8

Benefits of Leg Workouts

  • Leg muscles are big, and that’s why anyone can lift more weight on legs. When you lift more weights, it increases the growth rate of testosterone and hormones.
  • Leg workouts such as deadlift and squat not only work for legs but also, it helps in strengthening core and shoulders as well.
  • Once you have a stronger core, then you can increase lifting upper body weights too.
  • Body looks attractive if you have symmetry and balance.

Diamond Shaped Calves

Calves are the most neglected area of whole body training. People love to workout for chest, arms, shoulder and lats, but few of them think about overall body training. The majority of them never bother legs and calf exercise. As we all know that the prime concern for everyone is having big arms and chest because these two body parts are more attractive and prominent and also enhances the overall body looks. But it does not mean that massive bodies with skinny legs look stunning as well.

For bodybuilders, it is equally important to have the symmetry of the body. In fact, legs and calves can play a major difference between 2 competitors. Mike Mentzer and Arnold Schwarzenegger distinguished themselves as elite bodybuilders by developing symmetry in their legs with diamond shaped calves.

Excuses for not having strong calves

People always have excuses about weak calves and put this blame on genetics that calves are not developing appropriately. So, skip out this false illusion from the mind and must focus on building strong calves. The second issue about calves workout is that people perform it very quickly which limits the range of motion.

How does calf exercises work

When you lower your heel towards the floor, you can feel stress or force on the Achilles’ tendon. Avoid bouncing while lifting the weight up and not touch your sole to the floor. Reach maximum unless you will stand on your toes, pause for 1 sec then go down.

Exercises for Diamond Shaped Calves

Look at these exercises for building strong calves.

  • Seated Calf Raise
  • Standing Calf Raise
  • Donkey Calf Raise

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Published by

shumriaz shahid

I am certified Nutrition for Sports and Exercise, Pre- & Post-natal Nutrition, Childhood Nutrition from UK. I am also advanced personal trainer ( Level 4).

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