Free Total Body Workouts and Routines for quick, complete & Full body training. These Exercise Routines take less time and provide total body stimulation. Choose from 2 and 3 day workouts to build muscle and lose weight faster. If you are a Beginner Weight Trainer or just plain short on time then Total Body Exercises are better option than Isolated ones.

2 Ways to train your full Body

There are 2 simple ways to perform a full body workout in one session. One way is to add a total body exercise to your existing workouts. The second is to do whole body training 2-3 time a week called Circuit Training instead of Split Training. I will cover both these options in detail below.

Top 2 Total Body Exercises

Total Body Exercises trains your major muscle groups in full and are best in terms of returns. These Exercises train both the upper and lower body together. Two best exercises are
1)Clean N Press

• This exercise is performed using a bar held in overhand grip.

• Grips-- Hands are positioned shoulder width apart.

• Steps.

• 1. Hold a barbell in squat position with an overhand grip.

• 2. Now using the legs lift the bar with arms straight up to shoulder height. At this point you are at the starting position of shoulder press exercise. This is the midpoint position.

• 3. Now press the weight overhead, then bring it back to midpoint position.

• 4. Just reverse the cleaning movement and get the weight back on the floor.
  

• This exercise is done standing with a heavily loaded barbell. 

• Steps

• 1. Stand straight holding a barbell at shoulder level.

• 2. Bend your knees and press the bar with the leg muscle strength. This small cheating movement will help lift additional weight than normal shoulder presses.

• 3. Now lower the bar and repeat.

If you are new to training then wait for 2 weeks before you add these two exercises as they require greater co-ordination and strength. You can do Stretching and Cardio for these two weeks and train with empty bars. Remember correct execution technique is the key. With better form and quality reps will come better results.

I don't want you to fail so I have written a lot of beginner articles in the Weight Training Basics section on correct exercise technique, exercise selection, proper grips and warm up & cool down exercises. Please use them. You will be light years ahead of your partners.

Total Body Training - 2-3 times a week

Here you will be training your whole body in one workout, take a 2-3 days break and repeat the workout. You can change a few exercises each workout. This routine is excellent for beginners or busy people as it provides excellent benefits for very minimal investment of time. I started with this routine and then went on to do split training as I became Advanced Trainer, thanks to my busy college days.

Also please read the article on Split Training to see if its for you.

Sample Full Body Workouts

Frequency - Twice weekly is the best.
Duration - 20-35 minutes
Sets - One set each.
Rest - 30 seconds
Reps - 8-12
Note -
1. You need to perform one exercise, rest 30s and then immediately move on to next. In this way you complete one circuit.  If at the end of first circuit you feel enough energy then you can perform another circuit.
2. The Exercise descriptions are available below

Full Body Workout at Gym - Workout # 1

• Back Squats

• Hamstring Curl

• Leg Extension

• Pull Downs

• Bench Press

• Shoulder Press

• Barbell Biceps Curl

• Triceps Press downs

• Hyper-extension

• Crunches

Full Body Workout at Home - Workout # 2

• Free Squats - Squats without weights

• Lunges

• Push Ups

• Pull Ups

• Crunches

If you have dumbbells you can add - dumbbell shoulder press,dumbbell chest press, biceps curls and triceps extensions also.

I have covered Circuit Training Workout and more information on Circuit Training methods here.

P.S. - Another very useful way to train full body is via Cross Training. Since no single exercise can train for strength, cardio and flexibility at once, Cross Training is an excellent option for total fitness. Cross Training helps muscle and body balance, avoids workout boredom and provides consistent results.

Squats

• You can use either Squats Machine or Free weights to perform Squats. The best way is to perform on a Power Rack {Very Safe}.

• Stance -- The basic stance is feet-shoulder-width-apart. A wider stance works on the inside of the thigh to a greater degree and a narrower stance works on the outside of the thigh to a greater degree.  

• Steps.

• 1. Step on the rack so that the Barbell rests across the back of your shoulders. {Raise the barbell and get away from the rack if you are doing with free weights}.

• 2. Bend your knees and lower yourself with your back straight and head up until your thighs are parallel to the ground. You can also go a little below the parallel if there is no reason not to go deep. I always do squats through full range of motion and make sure my hips are below my knees, i.e. I go below parallel.

• 3. Now raise yourself up using only the thigh power keeping your back straight to a position with legs nearly locked out.

Hammer Curls is an excellent exercise to build biceps and additionally work on forearms. Check the correct execution technique and blast your arms now.

• Purpose - To Build Biceps and Forearms.
  Execution

• This exercise is done using a pair of heavy dumbbells.
  Steps

• Grab a pair of dumbbells and sit at the end of a bench. 

• Curl your arms just like you would in standard Dumbbell Curls but keep your palms facing each other all the time. 

• Lower your arms with palms facing each other to additionally work the forearms.

Leg Extensions is a great way to build and shape your thigh muscles. Check how to execute this exercise to blast your legs now.

• Purpose - To isolate and build the front thigh muscles.
  Execution

• This exercise is done on a Leg Extensions machine.
  Steps

• Sit on a Leg Extensions Machine with your legs under the padded bar and hold the side bars with your hands for support.

• Extend as far as possible until your legs are locked out to get a maximum thigh contraction.

• Get back to the start position and repeat.
  Points to Remember

• Exhale while you exert.

• Extend as high as possible.

If you are looking for wider lats then  Lat pulldowns will help you do just that. Its a great complementary exercise to chin ups and is widely used by fitness trainers to build bigger lats.

• Purpose -- To Build and widen the Upper lats.

• Though Lat Pulldowns is a great way to build upper lats it should never replace Chin Ups as the number one muscle mass builders when it comes to upper back.
   Execution Technique.

• This exercise is performed using a Lat Pulldown machine.

• Grips - This exercise can be performed using wide grips and narrow grips as well as pulling to the front and the back.

• Steps.

• 1. Hold the Lat pull-down machine bar with an overhand grip, hands slightly wider than shoulder width apart and sit on the machine seat. Lock your knees under the support. At this point your arms are fully extended, stretching your back muscles.

• 2. Now keeping your upper back straight pull the bar down bringing it up to the chest. As you pull down squeeze your shoulder blades together and feel back muscles contracting.

• 3. Perform this movement using your upper lats and use the arms merely as a lever between bar and lats.

• 4. Now release the bar with controlled motion and stretch your lats as much as possible.

• Question - Should I lean backwards during lat pull downs?

  Answer - Keeping a straight back is the best way to stimulate your lattissimus dorsi muscle group. Leaning backwards places a greater emphasis on rhomboid muscles. Also since back training needs better muscle isolation I suggest you stay away from these cheating methods which places greater emphasis on your arms and rhomboids and not on the target muscle group which is lats itself.
   

  Points to remember

  • Exhale while you exert.{ While moving up here }

  • Go full range of motion and concentrate on you back muscles doing the major work.

  • Avoid rising yourself from the seat.

  • Perform the lift in a slow, controlled manner without using momentum. Remember NO MOMENTUM at all costs as it reduces the stress and gives poor results.

Bench Press is the best Chest Muscle Building exercise. Free Workout Plans. Check how to do Barbell and dumbbell chest press, Incline bench press and decline bench press.

These Exercises should be the center of all your Chest Workouts and add other Exercises as and when you need variety to your workouts.
A Deep, well-shaped Chest is the center of a complete physique and nothing comes close to Bench Press to achieve this purpose.
Bench press can be performed with Barbell or Dumbbell. By using dumbbells you can work the chest muscles through a greater range of motion.
 

• Purpose -- To Build Muscle Mass in the Chest { Also works on front deltoids and triceps}

• The Bench Press is the fundamental exercise for the upper body and should be a part of any exercise regimen. It remains the best Chest Muscle Building Exercise. It builds chest muscle mass, gives shape and helps in overall chest development.

• Execution Technique.

• You can use either a Machine or Free weights to perform Chest Press. Free Weights are undoubtedly the best way.

• Grips-- Hands are positioned slightly wider than shoulder width.  A wide grip primarily targets the outer chest and narrow grip helps inner chest development.

• Steps.

• 1. Lie flat on the bench keeping your feet on floor for better balance.

• 2. Lift the bar off the rack and hold it at arms length above you.

• 3. Now lower the bar under controlled motion until it touches above the chest{ around the nipple area}.

• 4. Now raise it until your arms are nearly locked out.
   

• Points to remember

• Remember exert while you exert.

• Keep a controlled motion and avoid jerky movements

• Do not bounce the weights off the chest

• Avoid arching of back as much as possible

• For heavy weights use a spotter.

• Always perform the Chest Exercises before you perform triceps. This sequence is very important because if you do triceps before chest, the triceps will fail before chest and you cannot lift heavier in Bench press thus not stimulating chest enough.

Seated Shoulder Press Exercise is the best shoulder muscle mass builder. Check how to do seated shoulder press exercise to build massive deltoids.

Shoulder Press remains the grand-daddy of all shoulder Exercises to build big, round shoulder muscles.

• Purpose -- To Build Muscle Mass in the shoulders { emphasizes on front and side deltoids }

• Seated shoulder press has been the favorite deltoid exercise with bodybuilders as it build muscle fast and is a power move.
  Execution Technique.

• You can use either a Machine or Free weights to perform Shoulder Press. Free Weights are undoubtedly the best way. But in case you have an injury problem prefer the machine press

• Grips-- Hands are positioned shoulder width apart.

• Steps.

• 1. Sit on an exercise bench and grab a bar with overhand grip.

• 2. Now press the weight above the head.

• 3. Now lower the bar under controlled motion until it reaches back to starting position.
   

• Points to remember

• Remember exert while you exert.

• Perform a warm up with 50% weight for 1-2 sets.

• Always perform the Shoulder Exercises before you perform triceps. This sequence is very important because if you do triceps before shoulders, the triceps will fail before deltoids and you cannot lift heavier in shoulder press thus not stimulating delts enough.

Barbell Curls  is the most popular Bicep exercise and for good reason. Its the best exercise to build overall size of biceps. Correct form is very important to ensure maximum results.

Muscle Building Barbell Curls is a first choice for all bodybuilders to build bigger, muscular arms and should be your as well.

• Purpose -- To Build Overall Muscle Mass in the biceps.

• Always start your bicep workout with heavy barbell curls { after warm ups }
  Execution Technique.

• This exercise is performed using a medium sized barbell loaded with weights.

• Grips-- Hands are positioned shoulder width apart. A closer grip primarily targets the outer head of the biceps.

• Steps.

• 1. Grab the bar with an underhand grip hands shoulder width apart.

• 2. Curl the bar up and as high as possible keeping the elbows stationary.

• 3. Feel a good bicep contraction at the top and extend your arms to get back to starting position.
  
   

• Points to remember

• Remember exert while you exert.

• Keep a controlled motion and avoid jerky movements

• Bending forward and leaning forward cuts the range of motion.

Also known as Lat machine Pressdown, tricep cable pressdowns are a great way to blast triceps and build them through full range of motion.

• Purpose -- To Build overall Muscle Mass in the Triceps.

• A super strict, elbow locked triceps exercise when done properly will blast your triceps.

• Execution Technique.

• This exercise is done using a overhead pulley machine, just like the one used for Lats Pulldowns.

• Steps.

• 1. Hook a small bar to the pulley and hold it with an overhand close grip. Keep your whole body steady.

• 2. Press the bar down as far as possible keeping your elbows locked.

• 3. Now release and get back to starting position

• Points to remember

• Remember exert while you exert.

• Keep a controlled motion and avoid jerky movements

• Keep whole body steady.

• Variations of Tricep Pressdowns

• 1. Arm Blaster Pressdowns

• This is done in the same way as Standard Tricep pressdowns but with an Arm Blaster - a special piece of equipment which fixes the elbow and forces a strict movement.
  2. Tricep Pressdowns with a reverse grip

• Using an underhand grip is an excellent way to add variety to this exercise.
  3. One arm Cable Reverse Pressdowns

• Doing cable pressdowns with one arm at a time with a reverse grip is an excellent way to isolate each tricep muscle.

Want to build a strong Lower back?  Hyperextensions exercise directly hits the erector spinae muscles building a strong back.

• Purpose - To Build the lower back Spinal erector muscles.

• Execution

• This exercise is done on an hyperextensions Bench/Roman Chair.

• 
  Steps

• Lie facedown on an Hyperextensions bench and hook your legs under support. Let your body be parallel to the ground.
   

• Clasp your hands on your chest [ or behind your neck ] and bend down through your waist until you reach a 90 degree bend.
   

• Return to the start position but avoid extending beyond the body level.
   

• Points to Remember

• Exhale while you exert. Its very important to contract the muscles under tension, in this case lower back erectors and hamstrings.

• Avoid hyperextension beyond the body level.

• Keep movement always under control without letting gravity taking you down faster.

• 
  Making Hyperextensions difficult.

• You can also hold a plate to your chest or behind the head for additional resistance if the exercise becomes easy and you can do a lot of reps.

Purpose -- To Build Abdominal Muscles, emphasizes upper abs

If there is only one exercise you want to do for Abs then it should be Abdominal crunches. It is the overall Abs Builder. Nothing compares to it.

Although Abdominal Crunches hit the Upper abs more than Lower abs by keeping your Legs raised you can keep a constant tension in the Lower abdominal Muscles thereby getting a complete Ab Workout with Crunches alone

• Execution Technique.

• This exercise can be performed on Ab machines or on flat ground without equipments.

• Steps.

• 1. Lie flat on your back, bending your knees. You can keep your feet on the ground or on a bench to give extra squeeze. You can keep your hands behind the neck or on the chest.

• 2. Now move your shoulders and trunk upwards towards your knees. This motion is called crunching. Try touching your chest to your knees.

• 3. Now lower your trunk to starting position.

• With time the regular crunch becomes easy. At this time you can add resistance by holding a 5 or 10 lb plate on your chest.

• Points to remember

• Keep neck and hands relaxed

• Go full range of motion.

• Avoid Jerky movements

• Perform as many reps as possible

• Abdominal Crunches is the best abdominal exercise. Done properly it is very efficient at building abs. You may need to add reverse crunches to build abs which emphasizes on lower abs.

Dumbbell Shoulder Press is an excellent variation to Barbell Shoulder Press. And added to the fact that dumbbells allow a full range of motion, dumbbell press is a very significant exercise to build front and side deltoid muscles.
 

• Purpose -- To Build Muscle Mass in front and side of deltoids.

• Dumbbell Press is an excellent exercise. Whenever you want to add more sets to Shoulder exercises, do it with this exercise.
  Execution Technique.

• This exercise is performed seated on a bench with a dumbbell in each hand.

• Steps.

• 1. Sit at the end of a flat bench holding a dumbbell in each hand with palms facing forward.

• 2. Lift the dumbbells overhead until  they nearly touch at the top and then lower them as low as possible.

• 3. Fell a good stretch at the bottom and then continue with the next rep.
  Points to remember

• Go as heavy as possible.

• Keep it under controlled movement.

Dumbbell Bench Press a great way to add Muscle mass in chest. Watch how to do them correctly and puff your pecs with these tips.

Barbell Bench Press has a limitation that it does not involve the full range of motion, a limitation Dumbbell Bench Press overcomes.
 

• Purpose -- To Build Muscle Mass in the upper and middle pectoral muscles.

• An excellent variation to Barbell Bench Press, Dumbbell Bench Press adds the extra range of motion at the top for a complete Chest development. Also Dumbbells demand better coordination forcing the stabilizing muscles to assist as well.
  Execution Technique.

• This Exercise is Performed on a Flat Bench with a pair of dumbbells.

• Steps.

• 1. Lie flat on the bench keeping your feet on floor for better balance with a dumbbell in each hand.

• 2. Hold the Dumbbells straight overhead, palms facing forwards.

• 3. Now lower the weights to your outer chest stretching chest to maximum at the bottom.

• 4. Now raise it until your arms are nearly locked out, dumbbells very close to each other.

• Points to remember

• Remember exert while you exert.

• Keep a controlled motion and avoid jerky movements

• Always perform the Dumbbell Bench Press before you perform triceps. This sequence is very important because if you do triceps before chest, the triceps will fail before chest and you cannot lift heavier in Bench press thus not stimulating chest enough.

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