Author: Waine Lasikiewicz
Athletes, whether you’re a professional or just a dedicated fitness enthusiast, one thing is for sure: you need a well-rounded physique to excel in your sport. This means not only having strong quads and delts but also ensuring that all your muscle groups are in top form. In this article, we’ll introduce you to a comprehensive gym workout that targets all major muscle groups, helping you achieve peak athletic performance.
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The Total Muscle Group Workout
This workout routine combines compound and isolation exercises to provide a holistic approach to muscle development. Aim to perform this routine 3-4 times a week, allowing at least 48 hours of rest between workouts for muscle recovery.
1. Squats (Quads and Glutes)
Set 1: 4 sets x 8 reps
Set 2: 3 sets x 10 reps
Set 3: 3 sets x 12 reps
2. Deadlifts (Hamstrings and Lower Back)
Set 1: 4 sets x 8 reps
Set 2: 3 sets x 10 reps
Set 3: 3 sets x 12 reps
3. Bench Press (Chest)
Set 1: 4 sets x 8 reps
Set 2: 3 sets x 10 reps
Set 3: 3 sets x 12 reps
4. Bent-Over Rows (Back)
Set 1: 4 sets x 8 reps
Set 2: 3 sets x 10 reps
Set 3: 3 sets x 12 reps
5. Overhead Press (Delts and Triceps)
Set 1: 4 sets x 8 reps
Set 2: 3 sets x 10 reps
Set 3: 3 sets x 12 reps
6. Pull-Ups (Lats and Biceps)
Set 1: 3 sets x 8 reps
Set 2: 3 sets x 10 reps
7. Leg Raises (Core)
Set 1: 3 sets x 15 reps
Set 2: 3 sets x 20 reps
Remember to warm up before starting your workout and cool down afterward to prevent injury and aid recovery. Proper form is crucial to prevent injuries, so consider working with a fitness trainer if you’re new to these exercises.
Consistency is key when aiming for a total muscle group workout. Gradually increase the weight and intensity of your workouts as you progress to keep challenging your muscles.