When you go for a full body workout, its important that you hit every major muscle group. One way to do this, is to categorise each exercise into the following:
- A Pushing Exercise (Muscle groups : Chest, Shoulders, Triceps)
- A Pulling Exercise (Muscle Groups : Back, Biceps)
- A Leg/Lower Exercise (Muscle Groups : Quads, Hamstrings, Glutes, Calves)
This isn't totally set in stone but the basics apply. Some exercises will crossover, such as deadlifts, and many will also hit your abs/core.
Compound lifts will utilise more than one muscle group and allow you to lift the most weight, (e.g squats, deadlifts, pull-ups) making them preferable to isolation moves that only focus on one muscle (e.g bicep curls, leg extensions)
Here are some examples of compound movements for each category. Use them to create a balanced workout.
Dips, Bench Press, Shoulder Press, Press ups, Incline/Decline Press
Pull ups, Bent Over Row, Deadlift, Rack Pull, Ring Row, Lat Pulldown
Squat, Lunge, Leg Press, Hack Squat, Romanian Deadlift, Kettlebell Swing
For a workout, simply pick an even number of exercises in each category and perform for an even number of sets to fill your allocated training time. Use any additional exercises to create variations of the workout and keep it fresh.
Log your lifts and beat them overtime you return to an exercise! You will be stronger in no time and you won't have neglected an area of your body.