A total body muscle training program makes your muscles grow

If you only train a single muscle group, training for a long time will cause imbalances in the muscles of the whole body. Therefore, we are more inclined to recommend whole-body muscle training for fitness novices, and independent muscle groups are generally trained by fitness veterans. So today we will introduce a whole body muscle training plan, let’s go and have a look!

The planned number of groups is the formal group, excluding the warm-up group. If you are using heavy weights, a few gradual warm-up sets are highly recommended. This prepares your joints, muscles, and nervous system. Rest for 2-3 minutes between sets. You can practice every other day. Make sure you train three days a week.

Total body training Program 1
Bench press 3 sets x 5-8 reps

Pull down 3 sets of high level ×10-15 times

Squat 3 sets x 5-8 times

3 sets of leg curls x 10-15 reps

2 sets of shoulder presses ×5-8 reps

2 sets of upward bends ×10-15 reps

Press down the rope 2 sets x 10-15 times

Total body Training Program 2
Incline dumbbell bench press 3 sets ×10-15 reps

Sitting rope row 3 sets x 15-20 reps

3 sets of leg lifts x 10-15 reps

Romanian hard pull 3 sets ×10-15 times

2 sets of side lift ×15-20 times

2 sets of dumbbell hammer bends ×10-15 reps

Head triceps stretch 2 sets x 10-15 times

Total body training Program 3
Rope chest clamp 3 sets ×15-20 times

3 sets of dumbbell row ×5-8 reps

Leg flexion and extension 3 sets ×15-20 times

3 sets of leg curls ×15-20 reps

2 sets of lean side lift ×10-15 reps

Lift the priest’s bench 2 sets x 10-15 times

2 sets of supine triceps extension ×10-15 reps