Best Full Body Workout Routines to Increase Strength and Muscle Mass

Full Body Strength
Full Body Strength

Exercising for all body parts is equally important for body symmetry. You may find plenty of people in the gym who have well build upper bodies but they do not look attractive because their bodies lack symmetry and the reason is they hardly do leg exercises. In this article, you may find some of the best full body workout routines that will help you to increase strength and muscle mass.

Shoulder Workouts

Shoulder workout is considered one of the hardest exercises among all other workouts because it requires lots of power and energy to raise dumbbell or barbells. People love to do shoulder exercise because shoulders give a proper shape to the body, strength and broaden your structure. People are still confused about the best and most useful exercises for building strong deltoid should include shoulder workouts. Strong shoulders are necessary to support other exercises when you lift heavyweights on chest or arms.

Shoulder Anatomy

Shoulder mainly consists of anterior deltoid that is the front portion of this muscle attached to a cervical bone, lateral deltoids that referred to the outside shoulder and the last posterior deltoids which exist back of a shoulder. You should select at least one exercise for each deltoid portion accompanies 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
  • Kettlebell Shrugs

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 orders.
  • your posture should be 90 degrees.
  • Keep feet shoulder-width apart.

Chest Workout Routines for Full Body Strength

It is the most common workout that is performed by men and women. It is easy to do if compare to other workouts. Still, people facing the problems, they do not know which exercise belongs to the upper, middle and lower chest. People do plenty of reps for the same muscle and ignore the other parts. Such as people do incline the bench press then which is for upper chest muscle that connects with cervical or collar bone then to perform dumbbells incline press. So, the selection of exercise is equally important to develop healthy muscles.

Chest consists of these portions upper chest,  middle chest,  lower chest, and inner chest. So if anyone wants maximum benefits then go for each part 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 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 muscle.
  • 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.

Legs Workout Routines for Full Body Strength

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 heavyweights. People are confused about which workout is best for strong legs. Leg workouts include quads, hamstring, and calves. Hence, working for every part is imperative for developing a good lower extremity. Leg workouts increase your upper body and strengthen the core too. There is no mean of exercising for the upper body and ignore lower body workouts.

The Misconception about Leg Workouts

We can see lots of people in a gym those are having an excellent upper body but very skinny legs just like an ostrich. Balance and symmetry are key to 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 want to take part in a bodybuilding competition.

Best Leg Workouts

Here is a list of leg exercises.

  • 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 a 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 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 of testosterone and hormones.

Leg workouts are not only for developing leg muscles but it helps in strengthening core muscles as well. For instance, stiffed legged barbell deadlift.

Once you have a stronger core, then you can increase lifting upper body weights too.

The body looks attractive if you have symmetry and balance.

Diamond Shaped Calves

Calves are the most neglected part of whole-body training. People love to workout for chest, arms, shoulder, and lats, but few of them think about overall body training. Many of them never bother legs and calf exercises. 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 enhance the overall body looks. But it does not mean that massive bodies with skinny legs look excellent as well.

For bodybuilders, it is equally important to have the symmetry of the body. The legs and calves can play a major difference between 2 competitors. Mike Mentzer and Arnold Schwarzenegger distinguished themselves because of 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 properly. So, skip out this false illusion from the mind and must focus on building strong calves. The second problem with calves’ workout is that people perform it very quickly which limits the range of motions.

How do calves exercise works

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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