Body splits have been around since the dawn of bodybuilding. They remain a favorite educational institution among brothers around the world. Sometimes these workouts can take a lot of time and require you to work out 5-6 days a week. This may be the dream schedule of some lovers of recovery, but this is not everyone's reality.
However, simply because you cannot devote two whole hours to building up your chest, arms or legs in one session, it is not an excuse to completely miss the gym. If you want to train less often and more efficiently, or just mix your bread and butter, a full body approach can give you that satisfactory burn and a body that still looks like you are lifting a lot of weight.
This fast circuit from Brandan Fokken will help you quickly get in and out of the gym. If you go to the gym only 2-3 times a week, Fokken recommends doing this workout every time. If you visit a gym more often, add it once a week or once in two weeks.
Brendan Fokken training throughout the body
Brendan Fokken training throughout the body
Dumbbell preacher with one arm
Having placed the triceps on the preacher's bench, and the dumbbell rests on your shoulder, slowly lower the weight until you stretch your arm. Allow your biceps to stretch completely before curling weight. Squeeze strongly up and hold before performing the next repetition.
Grasp the rope with the palms of each other and stand with your shoulders back. Keep your torso slightly leaning forward towards the weight. Your forearm should be parallel to the floor to begin. Your elbows should be fixed to the sides throughout the movement. Lower the rope to the hips using triceps. Complete with fully extended arms. For now, focus on compression. Slowly return the weight to start.
Keep your legs approximately shoulder-width apart and high enough on the platform to keep your knees above your ankles and not sliding over your legs during repetitions. Fokken says that you need to gain enough weight on the machine to expand your possibilities, but not so much that you could not complete all 10 repetitions in the second and third rounds of the circle.
Do this in a foot press using the same weight as above. Before you deal with the weight, put your toes on the bottom of the platform. Keep your knees slightly bent. Click on the toes, lifting the weight with your feet. Then bend your leg back toward you, fully stretching your calves, before continuing with the next repetition. Remember – calves grow with more weight and more reps.
Plate Front Raise
Standing high, stretching your shoulders back, hold the plate on both sides. Lift it in front of you with straight arms. As soon as your hands are parallel to the ground, wait a second. Return to the starting position. Maintain an easy pace and remain strict on both halves of repetition.
Put your feet on the floor and sit high, shoulder blades pull on the pillow behind you. Fold your elbows apart. Too much flexion can cause strain on the shoulder joints. Push out and squeeze your pecs for one or two counts before returning to the beginning.
Bent over fly back flight
In the bent position, the knees should be slightly bent, and the back should be flat. Start by hanging your arms straight, dumbbells in your arms and palms pointing in or out. Try both to see what works best for you! Lift the dumbbells on the sides, slightly bending your elbows. Go to the end until you feel a squeeze on your upper back.
Sitting Cable Row
The key here is to preserve the rigidity of the upper body. Do not swing back and forth when pulling and pulling. Sit high, shoulders back and row straight into the stomach. Visualize pulling up the middle back. Don't let your hands do all the work.
The fact that it uses only body weight does not mean that pulling up is an exercise that needs to be considered when increasing width! Set with a wide grip and stretch your arms, armor fully stretched. Exercise your back and squeeze the shoulder blades together, when you pull up, your elbows are directed towards the lat. Your body should move in a straight line. Does not swing! Use an assistive machine or tape if you cannot perform 6-10 reps with your body weight.
Abs needs different stimuli, like any other muscle. Break the cycle of your regular crunches and try this car. Actively squeeze the abdominals, tightening your elbows to your knees. Choose a fairly complex weight for 10 reps.
Squat for Arnold Press
Hold the dumbbells on your shoulders with your palms toward you, as if you just made dumbbells. Perform squats, being careful to stay upright. Your knees should move with your toes when you reach the parallel. As soon as you reach the bottom of the squat, explode and go straight to the Arnold bench press, rotating the dumbbells up and up.