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| PDF Name | Rutina Full Body Gym Workout PDF |
| PDF Size | 2.3MB |
| PDF Category | Workout |
| PDF Pages | 2 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
How to Rutina Full Body Gym Workout PDF Free Download
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What is Rutina full body gym workout? (Overview)
A full-body gym workout means exercising your whole body in one go, which is a great way to become fit and strong. You’ll target all your major muscle groups, including the upper body, lower body, and core.
You can aim to do this workout 2-3 times a week, with rest days in between. It’s a time-efficient choice because you work multiple muscles simultaneously, making it perfect for busy schedules. Exercises can vary, such as squats, push-ups, or lifting weights.
Typically, you’ll do 2-4 sets of 8-15 reps for each exercise, adjusting based on your goals. Rest times between sets are usually 30 seconds to 2 minutes.
Start with a warm-up and end with stretching for muscle recovery. As you progress, increase weight or reps to get stronger.
Full-body workouts are adaptable to different fitness levels. Adequate rest and nutrition support muscle recovery and growth.
Remember, you can tailor these workouts to various fitness goals, so consulting a trainer can help you create the perfect plan for you.
Exercises of Rutina full body workout program
Here is the overview of exercises of Rutina full body workout program:
| Exercise | Reps | Sets | Break (secs) | Notes |
|---|---|---|---|---|
| Warm-up | ||||
| Treadmill | 5 min | 1 | 60 | Light jog to warm up |
| Legs | ||||
| Squats | 12-15 | 3 | 90 | Use a barbell or dumbbells |
| Lunges | 10 each | 3 | 60 | Per leg, holding dumbbells |
| Leg Press | 12-15 | 3 | 90 | Adjust weight machine |
| Chest | ||||
| Bench Press | 10-12 | 3 | 90 | Use a barbell or bench press machine |
| Dumbbell Flyes | 10-12 | 3 | 60 | Lie on a bench, use dumbbells |
| Back | ||||
| Deadlifts | 8-10 | 3 | 120 | Use a barbell, maintain good form |
| Lat Pulldowns | 10-12 | 3 | 60 | Use a lat pulldown machine |
| Rows | 10-12 | 3 | 60 | Use a cable row machine |
| Shoulders | ||||
| Military Press | 10-12 | 3 | 90 | Use a barbell or shoulder press machine |
| Lateral Raises | 12-15 | 3 | 60 | Use dumbbells |
| Arms | ||||
| Bicep Curls | 10-12 | 3 | 60 | Use dumbbells or a barbell |
| Tricep Dips | 10-12 | 3 | 60 | Use parallel bars or a bench |
| Core | ||||
| Planks | 30 sec | 3 | 30 | Hold a plank position |
| Russian Twists | 15 each | 3 | 30 | Use a medicine ball or weight |
| Cool Down | ||||
| Stretching | Stretch major muscle groups |
Can I train full body 4 days a week?
I am very happy to hear this question, nowadays people think that we will complete the whole week’s workout in just four days, which is easy to do and many bodybuilders are also doing it, but I will not tell you that you can complete your whole week’s workout.
Complete the week’s workout in just 4 days, but still you want me to finish my entire week’s workout in 4 days, then for that you will have to work for one to one and a half hours daily, second you mix exercises. will have to go
As we all know that on Monday we have to do chest exercise and if you want to finish your workout for the whole week in 4 days, then for that you have to train 2 exercises in 1 day like on Monday you do chest So let’s apply along with that you can also apply triceps exercise,
So in this way you have to apply mix exercise if you want to finish your workout in 4 days.
Is 3 days full body enough?
Yes, 3 day workout can be a very good workout plan in which you have to go to the gym or yoga class for only 3 days and you can get your full body very fit and healthy.
If your schedule is very busy If you cannot go to the gym or yoga classes for the whole week, then this 3-day workout plan can prove to be very helpful for you, due to which you can see improvement in every body part in your full week with full body exercise.
For and you and whatever your goal is weight gain will be easily accomplished
Are full body gym workouts good?
If you are thinking of weight loss, full body workout and reduce the maximum calories of your body then this full body gym workout plan can be a good choice for you. You can go with this workout plan, it is very helpful. For you.
Can you build muscle with a full body workout?
Yes, A full body workout plan is very much for you in the growth of your muscles and in increasing the strength in your body. Whatever type of bodybuilder you are, a beginner, underweight, this workout is very helpful for you. [Rutina Full Body Gym Workout Free Pdf]
What next after the Rutina Full Body Gym Workout?
After completing the Rutina Full Body Gym Workout challenge as a beginner \ Pro, completing this challenge with equipment or no equipment. But you are a real fighter and fighters never stop their struggle. So, you can take another physical fitness challenge included:
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Conclusion
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