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The Best Full-Body Muscle Workout

Pack on serious size with this quick full-body workout.

THE WORKOUT [OPTION C]

Here, we continue the theme of pushing, pulling, and lower-body movements making up the core of the workout and add in some direct arm work. The high-rep approach (sets of 15) works well in conjunction with the previous two sessions, and you may rotate through all three of them. For instance, perform Option A on Monday, Option B on Wednesday, and Option C on Friday.

DIRECTIONS

Perform the exercise pairs (marked “A” and “B”) in alternating fashion. So you’ll do one set of A, rest, then one set of B, rest again, and repeat until all sets are completed for the pair. The remaining exercises are done conventionally.

1. TRAP-BAR DEADLIFT
Sets: 3 Reps: 15 Rest: 120 sec.
Use a trap bar and stand with feet hip width. Bend your hips back and grasp the handles. Keeping your lower back in its natural arch, drive through your heels to stand up straight and extend your hips and knees.

2A. INCLINE DUMBBELL ROW
Sets:
3 Reps: 15 Rest: 60 sec.

Set an adjustable bench to a 30- to 45-degree incline and lie on it chest-down. Grasp a dumbbell in each hand and draw your shoulder blades back and together as you row the weights to your sides.

2B. INCLINE DUMBBELL PRESS
Sets:
3 Reps: 15 Rest: 60 sec.
Lie back on the incline bench holding a dumbbell in each hand at shoulder level. Press the weights over your chest.

3A. EZ-BAR CURL
Sets:
3 Reps: 15 Rest: 60 sec.
Grasp an EZ-curl bar at shoulder width. Keeping your upper arms stationary, curl the bar.

3B. DECLINE EZ-BAR LYING TRICEPS EXTENSION
Sets: 3 Reps: 15 Rest: 60 sec.
Set an adjustable bench to a slight decline and lie back on it holding an EZ-curl bar at shoulder width. Press the bar over your chest and then let your upper arms drift back to about a 45-degree angle, which becomes your starting position. Bend your elbows to lower the bar behind your head, and then extend them to return to the starting position for the next rep.

The Best Dynamic Warmup for any Workout >>>

 

 

Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.
 

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