Best workout Routine for full body and Bodybuilding Technique

Sequential Workout Routine for Injury-Free Gym Workout

A gym workout is fun if you maintain proper guidelines. Using headphones during workouts is like a party center. However, you have to start with warmup and gradually you can carry weights like 2 kg, 5 kg, and 7.5 kg which is called a progressive workout. So, there is less possibility of injury and make sure not to be too hurried or rush. Slow and steady, rest, and gossip with your friends to relax but not all the time.  

Warming up:

Cardio:

1. Treadmill  for only 10 minutes,
2. Cross Treadmill for only 10 minutes, 
3. Cycling for only 10 minutes, 
4. Jumping jacks for only 10 minutes
5. Skipping for only 10 minutes,

Perform 5-10 minutes of moderate-intensity cardio.
Recurrence: Time-based.
Set: 1
Rest: There is no rest between these exercises.

Dynamic Stretch:

1. Perform dynamic movements to stretch major muscle groups.
2. Take a stick and move on your neck like moving your body left and right alternatively.
3. During Stretching, hold each stretch for 20-30 seconds.
4. Repetitions: 2-3 for each stretch.
5. Rest: No rest between stretches.

Chest (push exercise):

Start with an open chest hand movement workout to free your chest muscles and stretch as more as possible.

I think pushup is the best startup and gear up during a chest workout.

Barbell Bench Press:

Firstly, start without weights in your Olympic bar and then increase weight slowly 5 kg, 10 kg, 15 kg, you have to increase weights as per your capacity.

8-12 reps per set.
3-4 sets.
Rest: 60-90 seconds between sets.

Dumbbell Flies/ Cable Fly Workout:

10-15 times per set.
3 sets.
Rest: 45-60 seconds between sets.

Incline Bench Press:

8-12 reps per set.
3-4 sets.
Rest: 60-90 seconds between sets.

Decline Bench Press:

8-12 reps per set.
3-4 sets.
Rest 60-90 seconds between sets.

Back (pulling exercise):

Pull-ups/assisted pull-ups:

Pullup is difficult but assisted pullups is compared to easy workout as a beginner. Alternately you can do lat pull down as a beginner or advanced gym goer.

6-10 times per set.
3 sets.
Rest 60-90 seconds between sets.

Barbell / Dumbbells' Bent Over Row:

8-12 reps per set.
3-4 sets.
Rest: 60-90 seconds between sets.

Lat Pulldowns:

10-15 times per set.
3 sets.
Rest: 45-60 seconds between sets.

Deadlift:

5-8 times per set.
3-5 sets.
Rest: 90-120 seconds between sets.

T-Bar Row:

5-8 times per set.
3-5 sets.
Rest: 90-120 seconds between sets.

Legs Workout:

Start with free squats and free hand lunges before taking heavy weights. Don't take heavy weights suddenly without progressive overload. 

Lungs (walking lungs or stationary lungs):

Gradually increase the weights.

10-12 reps per leg per set.
3 sets.
Rest 45-60 seconds between sets.

Squats (Barbell or Dumbbell):

8-12 reps per set.
3-4 sets.
Rest: 60-90 seconds between sets.

Leg press:

10-12 times per set.
3 sets.
Rest: 60-90 seconds between sets.

Leg Curl:

10-15 times per set.
3 sets.
Rest: 45-60 seconds between sets.

Calf Raises:

12-15 times per set.
4 sets.
Rest: 45-60 seconds between sets.

Shoulder:

Military Press/Shoulder Press:

8-12 reps per set.
3-4 sets.
Rest: 60-90 seconds between sets.

Lateral Side Raise :

10-15 times per set.
3 sets.
Rest: 45-60 seconds between sets.

Front Raise:

10-12 times per set.
3 sets.
Rest: 45-60 seconds between sets.

Rear Delt Flys:

10-15 times per set.
3 sets.
Rest: 45-60 seconds between sets.

Bicep curl (dumbbell or barbell):

8-12 reps per set.
3-4 sets.
Rest: 60-90 seconds between sets.

Tricep Dips or Tricep Extensions:

10-15 times per set.
3 sets.
Rest: 45-60 seconds between sets.

Hammer Curl:

10-12 times per set.
3 sets.
Rest: 45-60 seconds between sets.

Tricep Pushdowns:

10-15 times per set.
3 sets.
Rest: 45-60 seconds between sets.

Triceps Kickback:

You can do it by using cables.

10-15 times per set.
3 sets.
Rest: 45-60 seconds between sets.

Abs Workout :

Planks: 

Hold for 30-60 seconds, 3 sets.

Russian Twist: 

12-15 reps per side, 3 sets.

Bicycle crunches: 

5-20 repetitions per side, 3 sets.

Leg raises: 

10-12 repetitions, 3 sets.
Rest: 30-45 seconds between exercises.

Reverse Crunches:

Repeat 12-15.
Aim for 3 sets.
Rest for 30-45 seconds between sets.

Mountain climbers:

Perform 20-30 climbers on each side.
Aim for 3 sets.
Rest for 30-45 seconds between sets.

Dead bug :

Do 12-15 repetitions on each side.
Aim for 3 sets.
Rest for 30-45 seconds between sets.

Hanging Leg Raises:

Take 8-10 steps.
Aim for 3 sets.
Rest for 30-45 seconds between sets.

Ab Rollout:

Perform 8-10 rollouts.
Aim for 3 sets.
Rest for 30-45 seconds between sets.

Knee to Elbow Plank:

Do 10-12 repetitions on each side.
Aim for 3 sets.
Rest for 30-45 seconds between sets.

Weighted Cable Crunch:

Do 10-12 repetitions on each side.
Aim for 3 sets.
Rest for 30-45 seconds between sets.

Calm down:

Static Stretching:

Focus on stretching core muscles. Hold each stretch for 20-30 seconds, with side bends and gentle torso twists.

Foam rolling:

Spend 5-10 minutes using a foam roller on the core to aid muscle recovery. This comprehensive sequence covers a variety of abdominal exercises targeting different areas of the core. Adjust the number of reps and sets according to your fitness level and aim for proper form and controlled movements throughout the workout. Always consult a fitness professional if you have any concerns or specific fitness goals.

This routine provides a detailed plan for each exercise, including the number of reps, sets, and recommended rest periods between exercises. Adjust the weight and repetitions according to your fitness level and consult a fitness professional for guidance if needed.

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