What’s up? I can’t believe how popular total body workouts are becoming. I’m not a stranger to the fact that these workouts have been around almost as long as lifting weights has, but the popularity of these workouts change with the needs of those lifting the weights.
Everyone is out for different results, and that’s because we all have different goals. As you know I’ve been training my whole body in a single session, and my workout has been as follows:
Chest- Dumbbell Bench Press: 4 sets @ 16, 14, 12, 8 reps.
Back-Seated Close Grip Rows: 4 sets @ 16, 14, 12, 8 reps.
Shoulders- Seated Strait Bar Press: 4 sets @ 16, 14, 12, 8 reps.
Legs- Squats: 4 sets @ 12, 12, 10, 8 reps.
Tricepts- Close Grip Push Downs: 4 sets @ 25 reps.
Bicepts- Alternating Dumbbell Curls: 4 sets @ 25 reps.
It’s a very basic work, but it’s good, and if it’s preformed at a high intensity, you might puke. I almost did!
I did however, want to introduce a couple of variations that I’m now experimenting with to shock my body a little. Professionals say our bodies can adjust to workouts, which results in minimal gains, so it’s important to keep things fresh. Shit gets stale.
The first thing you can do is change the frequency or time between lifting sessions. If you start things off lifting every Monday, that’s good. Stick with that for a month just to get the ball rolling again. When month two begins, start training once every six days. So that would be Monday, Sunday, Saturday, etc.
When month three begins, change it again to once every five days. If you can get yourself up to once every three days, that’s fantastic. As you close the gaps between training sessions, you can also change the routine.
If you use my workout above as a base to start with, then let’s use chest as our example.
Chest- Dumbbell Bench Press 2 sets @ 16, 14 reps.
Strait Bar Bench Press- 2 set @ 12, 8 reps.
So, as you can see, we’re still doing 4 total sets, but we’re doing two different exercises for the body part. You can do the same thing with Legs, Back, Shoulders, and Arms.
If you want to make it high intensity then check this out.
Start with Dumbbell Bench Press, and do your first set of 16 reps, then immediately, without a resting period, jump to your flat bench (which is already set-up and waiting) for your set of Straight Bar Press @ 12 reps. Rest for 45 seconds to 1 minute, and then repeat. Bam! Chest is done already.
Remember, with total body routines, the focus is muscle strength and endurance. It’s not really a mass-building workout. Think hard and fast. Stay moving.
Alright everyone, as always, if you have any questions or comments please write in. We love hearing from you, and don’t forget to tap the follow button.
Have A Wonderful Evening