Working on all of your body is imperative to overall fitness. Unless you’re hitting all your major muscle groups, you aren’t being effective or efficient with your fitness. Regardless of whether your goal is gaining strength, losing weight, or purely aesthetic, you’re going to want to get a total body workout throughout the week. So, what are the best total body routines for your goals, and how should you balance strength training and cardio throughout the week?
One of the most important things to think about when it comes to a full body workout schedule is balancing lifting with recovery, particularly if you’re attempting high-volume strength training.
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- Monday: Chest and back (bench press and rows)
- Tuesday: Legs (squats and deadlifts)
- Wednesday: Biceps, triceps, shoulders (bicep curls, tricep extensions, overhead press) + cardio
- Thursday: Abs
- Friday: Legs (squats and deadlifts)
- Saturday/Sunday: Off or cardio
The Bodybuilder Looking to Grow Muscle Mass
- Monday: Chest
- Tuesday: Back
- Wednesday: Wednesday: Shoulders
- Thursday: Legs
- Friday: Abs/Arms
- Saturday/Sunday: Rest
The Powerlifter Focused on Specific Lifts
- Monday: Bench press, shoulders, and triceps
- Tuesday: Squats, split squats, and lunges
- Wednesday: Pull ups, rows, and core work
- Thursday: Deadlifts, good mornings, hamstring curls
- Friday: Accessory work for weaknesses and core work
- Saturday/Sunday: Rest
Tips for Recovery
- Eat within an hour of your workout so your muscles can absorb and utilize the protein you eat.
- Drink plenty of water so your muscles be hydrated for repair. Avoid caffeine and alcohol soon after a workout.
- Get a good night’s rest. The best times for muscle recovery is during the night while you’re asleep. Get enough sleep on a regular basis.
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