The Best Whole Body Workout Routine to Build Muscle Fast - For Hardcore Bodybuilders

A whole body workout routine to build muscle is perfect for beginners or for people who want to start training after a period of inactivity. Although it is hard to find a good whole body workout routine that is really effective, there are some really good workouts that should work for most people.

When you are not accustomed to weight training, then it is extremely important to start out slowly and increase your intensity slowly and this is why such workouts are necessary. The muscle building routine that I will show you, should be taken as an example and a guideline, not as a strict rule. You can modify this workout to give you even better results.

Extreme muscle building whole body workout routine

Workout number 1

Bench Press - 4x12 reps
Incline Press - 4x12 reps
Cable Crossovers - 4x15 reps
Chin Ups - 4 reps to max
Barbell Rows - 4x10 reps
Dead Lifts - 3x12 reps
Dumbbell Shoulder Press - 4x12 reps
Side Lateral Raise - 4x12 reps
Crunches - 3x to the max
Lying Leg Raises - 3x to the max

Workout number 2

Squats - 4x12-15 reps
Hack Squats - 4x12 reps
Leg extensions - 4x12 reps
Leg Curls - 4x12 reps
Barbell Curls - 4x12 reps
Concentration Curls - 4x12 reps
Triceps Pushdown - 4x12 reps
Seated Triceps Press - 4x12 reps

Week 1

Monday - Workout (W) 2
Tuesday - Rest
Wednesday - W 1
Thursday - Rest
Friday - Rest
Saturday - W 2
Sunday - Rest

Week 2

Monday - W 1
Tuesday - Rest
Wednesday - Rest
Thursday - W 2
Friday - Rest
Saturday - W 1
Sunday - Rest

It is very important to use weights for these exercises that you can handle and do these exercises with proper form. Most people use too heavy weights because they want to look cool and do not grow their muscles. Another very important factor, that very few pay any attention, is rest periods between sets. Some guys start to daydream and take a break between sets for 5 or more minutes. The rest period between sets should be 1 minute or even less. If you are not focused then no whole body workout routine is going to help you build muscle.

When you go to the gym, then you go there to train and train only - forget about talking with others, mobiles or even music. Focus on the exercise you are doing. This whole body workout routine does work very well and if you do it correctly, then at the end you will be exhausted.


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