Full-body programs - Best Gym workouts for Fitness


In bodybuilding, the division of the body into smaller and smaller units for muscles is becoming more and more common. In fact, for most players in this sport, the distribution systems are de rigueur to develop the mass and rightly so.

Nevertheless, do not imagine that it is the end of good old occasional sessions designed to club the entire body thoroughly, from head to toe.

Of course, many of the arguments in favor of generalized training are purely pragmatic: it saves time, on a functional level, such training is as versatile as a Swiss army knife when one is on the mop; it's a ready-to-use system that requires little planning in advance. 

That said, the physiology of training also provides strong arguments for one-time workouts.

We will present here not one but two full body programs. The first on the guided bar and the second will be a shock program for the most experienced practitioners who wish to solicit the whole body intensively.

Full-body program at the guided bar:



You had a terrible week and you did not have enough time to train once. It's Friday, your work week is over and you head to your weight room thinking about your workout

Having not been able to train you for the week, you think of a full body session by telling you that on Friday, the room is much less crowded, and therefore you will have a wide choice of machines.

You enter the room and there: you realize that the room is black of people, and that there are even queues to do all the exercises that you wanted to do ... We validate it's a bad day ...

Of course, you could alternate with them, but if you really want to get muscle, the best way to proceed is certainly not to interpose your series with those of others. In addition, it requires you to follow their pace ... You look away and see that there is only one free device, a guided bar.

Thankfully, you're a loyal Bodybuilding player and you've read the latest bodybuilding article to work all the muscle groups on the bar.

While it is true that the free loads guarantee a maximum muscle mass intake because they solicit all the stabilizing muscles in order to avoid losing balance, the restrictions of the guided bar are also its strong points: the bar is always horizontal and, thanks to the safety bumpers, you can easily get rid of the load if you can not lift it. 

Also Read: Morning Fatigue: Causes and Remedies

For simplicity, let's say we can focus on raising and lowering the bar, and not worry about the rest. Whether it's vital for you when the weight room is crowded or just an extra training tool,rowing ) and modify others (such as curl or elevations of standing heels).

There is at least one exercise for each major muscle group in our weight-training program: you can either incorporate some of these exercises into your regular program or try to do the whole session presented here.

 However, avoid singing the praises of the guided bar, otherwise it will become the epicenter of the next "plugs" of the room.

Here are some tips for some exercises done at the guided bar:

Squat sumo at the helm (quadriceps)

Standing, feet placed about 25 cm in front of the bar and turned 45 ° outwards, the ankles spread about fifty centimeters. 

Go down until your thighs are a little lower than the horizontal. Mark a time out, then reassemble the load. With the guided bar, it is easy to stay upright during the squat : this way, we work mainly quadriceps. 

One can even keep one's balance in positions that would be impossible to reproduce with a free load.

Developed recumbent / inclined at the bar (pectoral)

Install yourself as you would if you used free loads for these exercises. Position yourself so that the bar is upright under the chest. 

When you release the bar, be careful not to drive the elbows forward too much during the exercise. At the end of the descent, the bar should simply touch the pecs; at the top, stop just before locking to maintain maximum tension.

Rowing at the guided bar (back)

It will probably be necessary to stand on a hold or bench to stretch your back during the low position of the exercise.

Standing draw wide at the helm (shoulders)

Hold the bar with your hands spread shoulder width apart, or more.

When the load is rising, bring the elbows directly to the sides and keep the bar close to the body: in this way, compared to the draw tight chin, the effect is more localized on the outer deltoids and less on the trapezoids.

Vertical extension sitting on the guided bar (triceps)

Sitting under the bar, unlock it with your hands supinated, thumbs apart about twenty centimeters. Bend your elbows, let them go forward and lower the bar behind your head. 

Then, extend your arms by letting the elbows return to the starting position and stop just before locking your elbows.

Curl at the helm (biceps)

Instead of the hands moving forward and upward, keeping their elbows fixed (as is the case with the classic curl), here the hands move up and down vertically while the elbows move forward and backward. Hold the bar with your hands supinated, shoulder width apart. 

Avoid shrugging your shoulders or bending your elbows. The range of motion is slightly shorter than curl with the bar and the effect of the exercise is mostly felt in the middle part of the climb.


Full body training in less than 60 minutes:

If you are going to do a generalized workout, you need every exercise, series, rep and minute really counts. This is the case here. With the exception of a brief warm-up, this session should take 54 minutes in all, and that, if you work in the high value of the range of reps.

For this purpose, you will use eight exercises to target the entire body by focusing on "large" movements ( squat , bench press with dumbbells pulls ), at least for the beginning of the session. 

This type of poly-articular exercise is advantageous because it involves more muscles; in this sense, it outweighs the mono-articular exercises in terms of general fitness.

This training program has an approach based on supersets but with a modification: the exercises grouped in pairs are performed alternately but with rest periods between each. 

You will have to rest because you will do 8 to 12 reps and will dedicate 50 to 60 seconds to each series. To make sure you stay in this range, we will tell you the rate at which the reps will be executed.


A program for everyone:

This bodybuilding program can literally be used by everyone, from the neophyte to the most knowledgeable bodybuilder, male or female. While this program will result in significant muscle gains for anyone who follows it, no one should apply it permanently.
Training dispatch systems have important assets, especially as one becomes more experienced, and it would be absurd to drop them completely. In addition, although this generalized program is complete, you will end up totally bored if you do it session after session.

That said, it has its place, whether to change the pace, to save time if you are traveling or even as an occasional preparation for a competition.

Method of execution of the program:

Perform each pair of exercises as a modified superset. For example, do a series of front or squat lunges, rest for 75 seconds, do a bench press series, rest for 75 seconds, make a second set of lunges and so on, until you have realized three sets of each exercise, six in total. Then go to the second doublet and repeat the sequence.

For each exercise, choose a load that leads to muscle failure at the end of the indicated range of reps. Once you can do more than 12 reps in any series of exercises, increase your load so depletion will occur again in this range.

The pace is the pace of execution of each rep of a given exercise. Read in this order, the four digits indicate respectively the duration of the eccentric phase (for example, descent of the bar to the curl), the stop at the end of this phase, the duration of the concentric phase (rise of the bar) and finally, the maintenance of the bar at the end of this phase (high position).


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