The Full-Body Workout for Extreme Fitness And Schedule.

Benefits of a Full-Body hard work Workout Program Saves Time

Probably the biggest (+ve) about training your full body at once is that your gym frequency decreases to around 2 to 3 times every 7 days. Build muscle with only three to four hours of gym time during a week? Boosts Your Cardiovascular System Squeezing a solid 2 to 4 sets per body part into at daily  60-minute workout session gets your cardiovascular system up to speed in a hurry!

Rules for Full-Body Workouts

1) Train Once Every 2 or 3 Days

 The beauty of only training with weights every few days is that the days in between full-body hard workouts can be used to add a few cardio sessions instead of relying on ineffective cardio tacked on at the end of a workout.

2) Lift Heavy

Many athletes taking  try full-body workouts get trapped into training lighter than they usually would in order to conserve full energy for body parts that come later in their routine. Keep your body weights as heavy as you can. The conserving of energy for the body parts you train at the end of your proper workout is addressed in point number six.

3) Perform one exercise per muscle group

This one is pretty easy to follow, but is still very most important. Using basic, heavy exercises that enable you to lift the most weight means that you don't have to do more than one exercise per body part. For chest, do the bench press or incline bench press. For back, choose bent-over rows or chin-ups. For legs, nothing beats the squat. All of these movements allow you to move heavy weights and overload the muscles without performing endless exercises. Chose your exercises, plan your routines so that you're doing 2 to 4 sets of each exercise for 10 to 12 repetitions.

4) Keep your workout to an hour or less

 Keeping your workouts fairly brief but still intense is ideal for getting the best of both worlds. Sticking to 60 minutes or less is a good rule of thumb.

5) Consume a post-workout shake immediately after training

During full-body workouts, large amounts of glycogen are used to fuel your exertions, so it's important that you replenish your glycogen stores as soon as possible after training. Replenishing your glycogen right after training jump-starts the recovery training process.

6) Change the order of your workouts

Training chest first for every full-body workout is doing a disservice to the rest of your physique's symmetry. What seems to work better for ensuring your three major full body parts get equal attention is alternating between doing chest, back, and legs first in your three workouts a week. 

Sample One-Week Full-Body Workout Schedule

Day 1:	Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves)
Day 2:	Rest
Day 3:	Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps)
Day 4:	Rest
Day 5:	Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs)
Day 6:	Rest
Day 7:	Rest