FULL BODY
EXERCISES
MUSCLE BUILDING
WORKOUT
5
5
Full Body Workout
Which Workouts Are
Best For Muscle Gain?
Effective muscle building
workouts include a variety of compound lower body,
upper body and core
exercises.
Full Body Workout
How Many Days A
Week Should I
Workout To Build
Muscle?
In general, weight training
for 20 to 30 minutes, 2 to 3
days per week is enough
to see results.
Full Body Workout
1
DUMBBELL
BURPEE
Targets:
Total body —
legs, hip flexors, calves,
arms, shoulders, back,
abs and core.
2
KANG
SQUAT +
SWING
Targets:
Glutes,
hamstrings, quads, erector spinae, hips, lower back
and core muscles.
3
LATERAL
LUNGE, ROW
+ CLEAN
Targets:
Gluteus medius,
quads, hamstrings, hip
adductors and abductors,
hip flexors, calves, back,
biceps and core.
4
SNATCH,
RACK +
LUNGE
Targets:
Legs, hips,
hamstrings, glutes, back, shoulders and deep
transverse abdomen.
5
GLUTE
BRIDGE
MARCH +
SKULL
CRUSHER
Targets:
Gluteus maximus, gluteus medius, hips,
hamstrings, triceps + core.
Screenshot
Workout
1. Burpee
2. Squat + Swing
3. Lunge, Row, Clean
4. Snatch, Rack + Lunge
5. Glute Bridge Skull Crusher
DO IT:
30 seconds work, 15 seconds rest per exercise.
Full Workout
Try this
30-Minute
Full Body Workout!
Full Workout
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