Total Gym Full Body Workout Routine Weight Loss For Beginners

If you want to take your fitness levels up a notch, according to latest survey most of the adult in America in adult age wants to get in shape.

So, of the young adult are about in diet to lose their body fat. But if you want to lose more fat the only dieting will not help you.

You must try different and some abs workouts from the total mentioned below to lose weight faster. It’s important that you add new exercises and routines as soon as possible.

Keep in mind that an advanced body workouts routine should not be attempted unless you have appropriate strength training experience.

A solid workout routine is essential for achieving the best physique, but when we’re just starting out with lifting weights or going at our own pace without any sort of routine whatsoever? It can make things more complicated than they need to be.

Total gym full-body workout routine chart for a week

Consistency is the key to the best total body gym workout routine for weight loss. Everyone has to avoid distractions in their weekly workout routine.

The best way is to create a weekly best total gym workout routine. So, later you can follow this guide for the whole week.

Now question how your weekly workout chart routine should be. In order to create that chart, let me simplify it for you. First, you have to know which part of your body has the fattest percentage. After knowing that you have to divide the whole week into different parts.

The most fat contained body parts of your body will have workout days more than the other body parts.

Total gym workout routine for beginners’ men

total gym workout routine
exercises total body gym workout routine

We have created a sample workout routine chart for men. It’s not necessary that you must follow this routine you can also create according to your own. If you don’t know how to create your own gym workout routine. Let me assist you with that.

As we know everywhere in the world most of the gyms are about open 7 days a week. So, you to divide your whole-body parts workout also in seven if you are more experienced.

But if you are a beginner you can use the easiest formula. Like the upper body, lower body, and full-body workout.

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 Rest Full body
Workout A
Cardio
Workout 1
Full body
Workout B
Rest Full body
Workout A
Cardio
Workout 2
2 Rest Full body
Workout B
Cardio
Workout 1
Full body
Workout A
Rest Full body
Workout B
Cardio
Workout 2
3 Rest Full body
Workout A
Cardio
Workout 1
Full body
Workout B
Rest Full body
Workout A
Cardio
Workout 2
4 Rest Full body
Workout B
Cardio
Workout 1
Full body
Workout A
Rest Full body
Workout B
Cardio
Workout 2
5 Rest Full body
Workout A
Cardio
Workout 1
Full body
Workout B
Rest Full body
Workout A
Cardio
Workout 2
6 Rest Full body
Workout B
Cardio
Workout 1
Full body
Workout A
Rest Full body
Workout B
Cardio
Workout 2

What is the total upper body workout in the gym?

There are too many upper body workouts you can follow but we add some of the best exercises total gym workouts for the upper body which will definitely aid in reducing body fat.

Chin Up

total gym back exercises

Do a chin-up with your core braced. Pull yourself up until your chin is higher than the bar, keeping an underhand grip on the bar and having elbows tucked into your body as much as possible. Lower down again slowly without dropping those arms!

Bench Press

best total gym workouts
best total gym workouts

The bench press is a weight training exercise that primarily works the pectoral muscles. This move includes only straightening your arms, so it’s great for beginners and people who have shoulder problems. It also helps build strength in other parts of the body like your triceps and core.

One way to do this workout routine at home without weights would be to lie on a flat bench with an overhand grip holding onto something heavy such as canned goods or books (5-10 lbs.).

Press into feet braced against ground then lower towards chest before returning back up again using arm power alone. Repeat x 10 reps

Seated Dumbbell overhead press

Sit on an upright bench holding a dumbbell in each hand at shoulder height, palms facing forwards. Keeping your chest up, press the weights directly overhead until you feel like they can’t go any higher, and then lower them back to the start.

Pull Up

pull up workout
pull up total gym workout

When you’re looking to build up upper body strength, nothing beats some good old-fashioned pull-ups. They’ll leave your biceps feeling the burn while also improving grip and core stability. If you are an expert and want to want a challenge? Try doing them with one arm at a time.

Barbell Bicep Curl

best bicep curl workout from total excercise
best bicep curl workout from total gym exercises

The curl is a classic upper-body exercise that targets the biceps. Using an underhand grip, shoulder-width apart from each other and with your chest up and core braced to keep you stable throughout this movement, tuck in your elbows for safety as well as increased range of motion.

From here all it takes are slow curls upwards towards your chest until they have been fully flexed at 90° while squeezing them tight before lowering back down again so do not start too high or raise the barbell overhead—just focus on those arms.

Reverse-grip Bent over row

If you’re looking for a great exercise to build your back, try barbell shrugs. Start by standing with the weights in front of you on the floor and grab them using an underhand grip that’s just outside of shoulder width.

Bend at the knees slightly then bend forwards while hinging from your hips so that they stay over their heels (if it helps think about moving like if someone had pushed against a wall behind them).

Pulling up all four corners as hard as possible raise one end until it reaches chest height before lowering again to start position going through this motion repeatedly without losing control or bending backward can be difficult but is very rewarding when done correctly.

Other body parts total workout in the gym

There are three full-body workouts to spread across the week. The first four moves each day use timed reps called EMOMs (every minute on the minute) or slow tempos that force you to push yourself with high repetitions and keep your muscles under tension for an extended period of time. This leads into a second portion where we focus more on cardio, like interval training mixed in with weights.

The third half is designed to spike up your heart rate so it continues burning calories even after our 45 minutes have come to end – no need for expensive equipment when all these can be done from home.

Total Best Chest workout in the gym

Barbell bench press

barbell bench press
barbell bench press

The bench press is an essential exercise in the weightlifting world, and for good reason. Not only does it allow you to move heavy weights while feeling somewhat comfortable but also easier than pressing with dumbbells- especially if your gym doesn’t have a spotter or safety set up. The one downside? You might not be able to lift as much of a load without risking injury.

The bar bench press has been coming under fire lately from some fitness experts who say that they don’t want their clients doing them because there are other exercises that can do more work for the chest muscles (such as dips).

There are many reasons why people still love this exercise though: It allows you to move heavier loads than most any other popular choice.

Dumbbell bench press

There are endless options for chest day, but one that has more versatility throughout the beginning, middle, and end of your workout is dumbbell presses.

When you compare them to barbells there’s little doubt that they’re a better option because each side must work independently creating an increase in balance while taking advantage of new angles with different grips as well.

Bent over row best back workout routine in the gym

This is a total back-builder: upper back, lower back, lats, traps, and spinal erectors. It’s part of the best workouts for men but it’s great for women too.

Some shoulder workouts in the gym from total exercise

Push press

The overhead press has been a staple in weightlifting for various reasons. The most notable reason is the ability to load up more weight and do more reps than just about any other exercise, which can help you unlock new shoulder growth through increased strength gains.

This movement also involves your lower body, core, and arms as secondary movers of muscle groups that stabilize during this lift.

Lateral Raise

Lateral raise is an isolation exercise in the weight room that is popular among beginners. Beginners can benefit from two cues to make their raises better: lead with your elbows, and only go down until arms are 30 degrees out of the sides.

Back exercises In Gym among total workouts

Dead Lift

deadlift workout
deadlift workout

If you are new to the gym then don’t try this workout with heavyweight just try a simple rod without weight to learn the proper technique of deadlift.

The Deadlift is an exercise that hits the entire posterior chain, from your calves to upper traps. It’s also a time-tested standout for developing one of our favorite body parts: the backside.

In this workout, we’ll be focusing on doing deadlifts with all sorts of variations and shifts instances for maximum development potential.

Bent over row workout in the gym

The bent-over row is a great muscle builder that can be used in many different workouts. This move will work the entire back as well as build up strength and power for other exercises like squats, deadlifts, bench press, etc.; making it an important exercise.

The Bent-Over Row: A total back builder with benefits to your squatting ability

Mistakes to Avoid During following total gym workout guide

total gym upper body workout
total gym upper body workout

Not warming up properly

We can’t expect to get the most out of our workout if we’ve been sitting at a desk all day. It’s essential that you warm up properly and stretch before your next gym session, but don’t just jump on a treadmill or bike for five minutes – it won’t cut it! Give yourself time to prep by taking some deep breaths while stretching each muscle group slowly and deliberately.

This will ensure that you feel relaxed when performing movement-based exercises like squats, lunges, pushups, etc., as well as more static movements like holding plank position with the correct form (your body should be in one straight line from head to toes).

Poor Technique

A poor technique during exercise programs can result in injuries, pain, and nagging aches. This is a common issue at gyms everywhere as more often than not people are performing their workouts with a bad form that increases the likelihood of injury while also worsening it over time.

Don’t lift heavyweight

total gym workout routine for beginners
total gym workout routine for beginners

For the best results, you should always start light. If that doesn’t work, then gradually add weight until the form is compromised and/or pain starts to set in.

A common mistake for men at the gym: going too heavy all of a sudden without warming up or allowing time for their muscles to adjust first.

Poor exercise selection

Many people show up to the gym and just randomly hop from one machine to the next, or pick an arbitrary sequence of exercises with no rhyme or reason.

Exercises are tools that can help us achieve a goal but it’s important we choose what tool is right for each job/goal.

Bicep curls should not take up half your training session because there may be other more effective ways you could spend this time meaningfully like doing pull-ups in order to gain strength on chin-ups.

Few bicep and triceps exercises in the gym from total workouts

Barbell curl workout for bicep

A barbell curl is one of the most basic exercises to train your biceps, but it also trains other muscles in your forearm. It’s a pull-type exercise that isolates muscle only on your upper arm without having an effect on any other body parts.

EZ Bar skull crusher best workout for triceps

Skull crushers are a family of exercises that involve the triceps and can be done using almost any kind of implement. Each variation provides benefits for different muscles in your upper arm, but no matter what weight you use or which bench is used, make sure to have an experienced spotter watching over you.

Abs workout in the gym to lose weight and build abs

For most people, performing this routine a minimum of three days per week will be plenty. An advanced bodybuilder could do it just about every day.

Personally, I like to head to the gym early and do abs and cardio first thing in the morning, then come back in the afternoon for weight training. That way, I get an intense workout twice a day.

Sit-ups

  • Lie down on the floor and place your hands by your chest. Flexing all of your abdominal muscles.
  • Now raise yourself up until you are in a half-sitting position with one hand supporting you at around shoulder height.
  • The other arm should be against the ground to keep stability.
  • Bringing it back into its original resting state is just as important as doing so for this exercise’s execution.
  • However, do not rock back or forth while lowering yourself down again – maintain full control throughout the entire movement.

Leg lift workout for the lower abdomen

  • Lie flat on your back with your legs straight in front of you.
  • Place one hand at a time by the floor for support as you raise them until they are perpendicular to the ground.
  • You should feel tension throughout and avoid dropping them, but if that happens just return immediately to where they were before this happened so nothing is lost or gained from what was already achieved.

Few Legs workouts in the gym from total workouts

total body leg workout

Legs have played an important role in your healthy life maintenance. If you would to remain healthy and fit you must try to have a legs workout twice or a minimum of once a week. Legs play an important role to increase your testosterone and growth hormones

As the importance of exercise is almost universally acknowledged, compound exercises that utilize more muscles are put together top this list.

Why? In addition to recruiting more muscle mass at once, these exercises generate a greater release of testosterone and growth hormone- two hormones that are essential for healthy development in young adults.

Barbell back squat

Being able to squat is a sign that the person has been working their legs for years and knows how to move them. Squatting, unlike many other lower-body movements like lunges or leg lifts, works all of the muscles in your butt (glutes), thighs (quadriceps), and hamstrings. This results in more muscle development when you go at it with weights later on!

Squats are king because they’re really difficult but have also been shown time after time to be an effective workout tool if done correctly – not just for building strength but improving mobility as well by increasing blood flow through deep tissue massage from those big squats while strengthening joints throughout the body simultaneously too!

What should be your total gym workout routine

In order to reduce your body weight and minimize your body’s fat percentage, you will need to start in the kitchen. You have probably heard that abs are made in the kitchen and this is true – weightlifting or running isn’t required for taking off pounds of excess fat because it can be done by eating less than a person needs every day.

But if you want more muscle strength, improved cardio fitness, better-looking muscles, and an overall slimmer physique then getting into shape will take some effort from both yourself at home as well as those who work with people trying to lose weight.

To reach these goals 3 full-body workouts per week should consist of aerobic exercise such as jogging on a treadmill lasting anywhere between 20 minutes up to 60 minutes each session.

How to warm up before starting the workout

It’s worth getting a good warm-up beforehand. Not only will you reduce muscle soreness by properly warming up your muscles before starting any workout routine, but you’ll be able to start off strong and get maximum benefits from each set of exercises instead of coasting through them just so they’re done.

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