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Beginners to Muscle Gain: The Most Effective Full Body Workout




Good day, guys! Hello and welcome to Your bodybuilding110. This post will teach you how to do a total body workout at home or at the gym for beginners.

Beginners and adults who wish to go back into training after a time of inactivity can benefit from a whole-body exercise plan to build muscle. Although it can be difficult to discover a really effective whole-body workout regimen, there are a few that should work for the majority of people.

It's critical to begin slowly and progressively raise your intensity when you're new to weightlifting, which is why these routines are so important. The muscle-building method I'll show you is meant to serve as a model and a guideline rather than a strict law. This workout can be tweaked to boost the results even further.


Full Body Workout for beginners to Muscle Gain

full body kettlebell workout

Extremely intense muscle-building workout for the whole body
Whole body exercise – 1st Exercise

    Bench press for 4 X 12 reps
    4 X 12 incline press repetitions
    4 X 15 cable crossovers reps
    4 reps to your maximum chin-ups
    4 X  10 reps Rows with a barbell
    Deadlifts 3 X 12 repetitions
    Shoulder press with dumbbells, 4 X  12 reps
    4 X  12 side lateral raise repetitions
    3 times the maximum number of crunches
    Leg Raises from a Lie-Down – 3 times maximum

Full body Workout –  2nd Exercise

    Squats (4×12-15 reps)
    4×12 repetitions of hack squats
    4×12 repetitions of leg extensions
    4×12 repetitions of leg curls
    4×12 repetitions of barbell curls
    4×12 repetitions of Concentration Curls
    4×12 reps Triceps Pushdown
    4×12 reps seated triceps press.

For these exercises, it’s vital to choose weights that you can handle and to do them with proper technique. To appear cool, most people lift extremely heavy weights, yet they do not improve their muscles. Intervals of rest between sets are another important factor to which few people pay attention. Between sets, some players start daydreaming and take a 5-minute or longer break. There should be no more than 1 minute of rest between sets. If you are not focused, no whole-body training strategy will help you gain muscle.

When you go to the gym, it’s just for the purpose of working out and training – no chatting, no telephones, and no music. Keep your focus on the task at hand. This all-over-the-body workout is really effective.
Doing Full body exercises

Reps and sets are used in many muscle-strengthening exercises. A rep, which stands for repetition, is the total motion of a single exercise. A set consists of a certain number of reps.

A pushup rep, for example, consists of having the arms extended, lowering the chest to the floor, and then raising the body back to the original position. A set may consist of 10–20 pushup reps, or as many as a person can manage.

In a single workout, each person will be able to perform a different number of reps and sets of an exercise. As a general rule, a person should perform as many reps as possible, rest for a few minutes, and then repeat this set.
The Best Full-Body Workout Routine for Beginners
Day 1: Full-body workout

    Warmup: Do 5–10 minutes warmup exercise like full body stretching routine
    Core: Standing march
    Chest: perform Stability chest dumbbell press for chest muscles building.
    Back: stretching back muscles with Seated cable row
    Shoulders: perform shoulder press with dumbell with arnold press workout
    Legs: perform a squat workout with weight Ball.
    Triceps:  hit that triceps muscles with Single-leg triceps pushdown
    Biceps: Single-leg dumbbell curl
    Cooldown:  5–10 minutes take rest.

Day 2 – rest day

During rest days you muscles will start reparing itself.

Day 3: Full-body workout

    Warmup: Do 5–10 minutes warmup exercise like full body stretching routine
    Core: perform Plank for building abs
    Back: Stability ball dumbbell row
    Chest: Push-up – normal body weight exercies.
    Shoulders: arnold press & dumbell front raise.
    Legs: Walking lunge
    Biceps: Single-leg biceps cable curl
    Triceps: Stability ball triceps extension
    Cooldown: 5–10 minutes

Day 4 : rest day
Day 5: repeat day 1 workout for whole body exercise