6 Training Routines for a Full-Body Workout | The Portal

6 Training Routines for a Full-Body Workout

Most people have at least one thing in common, one of the most said things is that people never have enough time in the day to get in a decent workout. If you're finding it simply too hard to stick to a workout plan or simply can find time to hit the gym on a regular basis, then why not try a full-body workout program? Yes, you will still have to work hard but in less time, read on and check out these 6 training routines to make your full-body workout program.

The Arnold Press

With this exercise you're going to work your shoulders (Traps and Delts) as well your arms (Bicep). Grab a pair of dumbbells and sit on a bench. Begin with your elbows bent and palms facing inward (toward the shoulders). Push up and finish with your arms above your head, twisting the arms so that the palms are facing outward (away from the face). Return to the starting position, and perform eight-10 reps, increasing weight for each of three sets. This is usually the first exercise I do when I start my shoulder workout. Try to work the shoulders at least twice a week to get good results and also remember to go heavy with this exercise because you're going to get a great pump going.

Lat Pulldowns

This is a great workout for the back. First sit at a lat pulldown machine, lock your thighs under the pad and grab the bar with a shoulder-width grip. Lean back slightly and pull the bar down to your chest, taking care not to rock back and forth, and then raise the bar back up, completing 10-12 reps. Complete another 10-12 reps, pulling the bar behind your neck. Perform three full sets. I've come to find that it's best to use a lighter amount of weight and combine two pulldown exercises into a superset.


Just like reinforced steel can bear more weight than sheet aluminum, a strong, well-conditioned back can withstand more stress, and protect the spine better, than a back that has not been conditioned through exercise. This is a great and easy exercise to help strengthen your back. First, stand under the chin-up bar and grab it with your hands shoulder-width apart and palms facing away (not toward) your body. Pull yourself up until your chin (and not just your forehead) is above the bar. Make sure you aren't swinging your legs during the lifts. Make sure you perform as many reps as you can until exhaustion.

Unweighted Squats

I am always stretching when I work out, I never go too heavy in my workouts. There's really no need to, the only power move I do now is squats, and I do those with no weight at all. For this workout, stand straight up, with your feet shoulder-width apart and your arms extended out in front of you. Bend your knees to lower yourself, keeping your weight balanced above your feet. When your butt is in line with your knees, press up. Perform 15-35 reps for three sets and remember to go all the way down!

Leg Extensions

Leg Extensions target the front of the quads. I use a lighter weight, and do more reps...Keep the weight low, and make sure you do the exercise nice and slow to feel the burn. Sit at the leg extension machine and adjust the pad so that it rests on your ankles. Keep your back pressed against the backing and extend your legs up. Slowly lower your legs back down; that's half the workout there, yo'! Perform eight-12 reps for three sets.

Tricep Pushdowns

Face the cable machine and grab the handle with your palms facing down. Push down until your arms are nearly straight and then return to your starting position with a slow, controlled motion. To isolate the triceps, always keeps your back straight. Perform eight-10 reps for three sets. I enjoy this work out because my biceps aren't as big as my triceps, but that exactly why I have big arms. If you want huge arms you cannot neglect your triceps.

Reynaldo Stephens is no stranger to fitness and exercise, having spent 6 years as a fitness enthusiast and 2 years and an Anabolic Adviser, He's learned and is now able to help spread the importance of a healthy lifestyle. To learn more please visit My Bodybuilding, Fitness & Nutrition Blog


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