My Full Body Workout Routine: Simple Exercises to Stay Fit

Warm-Up: Get Moving (5-10 minutes)

I usually bike to the gym, and I count that as part of my warm-up. But if you’re coming in cold, I’d suggest hopping on the elliptical for a few minutes to get your body warmed up and the blood flowing.

Once I’m at the gym, I always start with some arm circles to loosen up my shoulders. Since most upper body exercises rely heavily on shoulder mobility, I find it crucial to get them properly warmed up. After that, I do some chest openers—swing your arms out wide, then bring them inward to cross in front of your chest.

This stretch targets your chest, shoulders, and upper back, improving flexibility and circulation before diving into the workout.

Sets and rest explained

For the first two sets, I aim for a specific number of reps, and on the last set, I go AMRAP (as many reps as possible). For example, if I start with a weight where I can do 3×5, I’ll stop at 5 reps for the first two sets.

On the third set, I push for as many reps as I can. Once I can do 2 or more extra reps on the last set, I increase the reps for sets 1 and 2.

When I hit 8, 8, and then 9 or more on the third set, it’s time to bump up the weight and reset to 3×5.

Between sets, I rest for 2 minutes (longer if I need it), and between exercises, I take 2-3 minutes. This is my time to log progress in the app, sip some water, and get ready for the next challenge.

Round 1: Major Moves

Here’s where the real work begins. We’re going to hit the big muscle groups to build strength and bulk.

Bench Press: 3 sets of 5-8 reps The bench press is a classic compound exercise that targets the chest, triceps, and shoulders. It’s great for building upper body strength and muscle mass.

Setup: Lie flat on the bench with feet firmly on the ground. Your eyes should be directly under the barbell.

Grip: Use a grip slightly wider than shoulder-width. Keep wrists straight and aligned with your forearms.

Bar Path: Lower the bar to the mid-chest, keeping elbows at about a 45-degree angle from your body.

Core Engagement: Keep your core tight and back slightly arched, with shoulder blades squeezed together.

Press: Push the barbell up by driving through your chest and arms, fully extending but without locking out the elbows.

Maintain control throughout each rep to avoid bouncing the bar off your chest.

Lat Pulldown: 3 sets of 5-8 reps The lat pulldown primarily targets the latissimus dorsi (lats), helping to build a wider back and improve pulling strength.

1. Grip: Use a wide, overhand grip on the bar, slightly wider than shoulder-width.
2. Posture: Sit upright with your chest up and shoulders slightly retracted. Avoid leaning back too much.
3. Bar Path: Pull the bar down to your upper chest, keeping elbows pointed straight down and close to your body.
4. Core Engagement: Engage your core to stabilize your torso and prevent swaying.
5. Controlled Movement: Slowly return the bar to the starting position, maintaining control of the weight throughout the movement.

Avoid using momentum or jerking the bar down—focus on using your back muscles to perform the lift.

Leg Press: 3 sets of 5-8 reps The leg press is a lower-body exercise that targets the quadriceps, hamstrings, and glutes. It’s excellent for building leg strength and muscle.

1. Foot Placement: Place feet shoulder-width apart on the platform, with toes slightly angled out.
2. Knee Alignment: Keep knees in line with your toes as you press. Avoid letting them cave inward or outward.
3. Range of Motion: Lower the platform until your knees are at about a 90-degree angle, ensuring they don’t go past your toes.
4. Back Position: Keep your lower back and hips pressed against the seat throughout the movement. Don’t let your lower back lift off.
5. Press: Push through your heels to extend your legs, but avoid locking your knees at the top.

Maintain smooth, controlled movements to avoid straining the knees or back.

Take a 5-minute break—hydrate, catch your breath, and get ready for the next round.

Round 2: Keep Pushing

Now let’s target the shoulders, back, and legs again for that extra strength boost.

Shoulder Press: 3 sets of 5-8 reps The shoulder press targets the deltoid muscles in the shoulders and also engages the triceps and upper chest. It’s a great exercise for building upper body strength.

Grip: Hold the barbell (or dumbbells) with a grip just wider than shoulder-width. Keep wrists aligned and not bent backward.

Posture: Sit or stand with your core tight and back straight. If sitting, press your back firmly against the bench.

Bar Path: Press the bar (or dumbbells) straight up, starting from around chin level, and fully extend your arms without locking the elbows.

Elbow Position: Keep your elbows slightly forward and not flared out to avoid shoulder strain.

Controlled Movement: Slowly lower the bar back down to your starting position, keeping the movement smooth and controlled.

Engage your core throughout to maintain stability and avoid arching your back.

Seated Rows: 3 sets of 5-8 reps The seated row primarily targets the muscles of the back, including the lats, rhomboids, and traps, while also engaging the biceps and forearms.

1. Grip: Grab the handle with a neutral grip (palms facing each other), keeping your arms fully extended.
2. Posture: Sit upright with your chest lifted and back straight. Avoid rounding your shoulders or slouching.
3. Rowing Motion: Pull the handle toward your torso, squeezing your shoulder blades together as you bring the handle to your midsection.
4. Elbow Position: Keep elbows close to your body and pull them straight back rather than flaring out.
5. Controlled Return: Slowly extend your arms back to the starting position, maintaining control of the weight and avoiding leaning too far forward.

Focus on using your back muscles to pull, rather than relying on your arms or momentum.

Squats: 3 sets of 8 reps quats are a powerful compound movement that primarily targets the quadriceps, hamstrings, and glutes, while also engaging the core and lower back.

1. Foot Position: Stand with your feet shoulder-width apart, toes slightly pointed out.
2. Core Engagement: Tighten your core and keep your chest up, maintaining a neutral spine throughout the movement.
3. Squat Depth: Lower your body by bending at the hips and knees until your thighs are at least parallel to the ground. Keep your knees in line with your toes.
4. Weight Distribution: Press through your heels to stand back up, avoiding the weight shifting to your toes.
5. Knee Alignment: Ensure your knees track over your toes and don’t cave inward during the movement.

Keep the motion controlled and avoid bouncing at the bottom. Focus on good depth and maintaining balance.

Another 5-minute rest—you’ve earned it. You’re more than halfway through!

Round 3: Fine-Tuning

It’s time to focus on those smaller muscles. We’re aiming to look good and add detail.

Tricep Extensions: 3 sets of 8-12 reps Tricep extensions isolate the triceps, helping to build and define the back of the arms. This exercise can be done with a cable machine, dumbbells, or an EZ bar.

1. Grip: Hold the weight (or cable) with a firm, overhand grip, keeping your hands shoulder-width apart.
2. Elbow Position: Keep your elbows close to your head and stationary throughout the movement.
3. Range of Motion: Lower the weight behind your head by bending at the elbows, stopping when your forearms are parallel to the floor.
4. Core Engagement: Keep your core tight and maintain an upright posture without arching your back.
5. Extension: Extend your arms fully by pressing the weight upward, but avoid locking your elbows at the top.

Control the weight on the way down and avoid flaring your elbows out to ensure maximum tricep engagement.

Face Pull: 3 sets of 5-8 reps The face pull is an excellent exercise for strengthening the rear deltoids, traps, and upper back, which improves posture and shoulder stability.

1. Grip: Use a rope attachment with an overhand grip, pulling the ends of the rope apart as you pull.
2. Elbow Position: Pull the rope toward your face, keeping your elbows high and flaring them out at shoulder level.
3. Shoulder Blades: Squeeze your shoulder blades together as you pull, focusing on using your upper back and rear delts.
4. Core Engagement: Keep your core tight and torso upright to avoid leaning back or using momentum.
5. Controlled Return: Slowly return the rope to the starting position, fully extending your arms but maintaining tension in your back.

Avoid shrugging your shoulders—focus on controlled movements for maximum engagement of the target muscles.

Bicep Curls: 3 sets of 5-8 reps Bicep curls isolate the biceps, helping to build strength and muscle size in the front of the upper arms. This can be done with dumbbells, a barbell, or cables.

1. Grip: Hold the weights with an underhand (supinated) grip, palms facing up, with hands shoulder-width apart.
2. Elbow Position: Keep your elbows close to your sides and stationary throughout the movement.
3. Curl: Lift the weight by bending at the elbows, bringing the weights up toward your shoulders. Avoid using momentum or swinging your body.
4. Core Engagement: Keep your core tight and back straight to avoid leaning or arching.
5. Controlled Lowering: Slowly lower the weight back to the starting position, fully extending your arms without locking the elbows.

Focus on contracting the biceps at the top of the movement and control the tempo for maximum effectiveness.

Lateral Raises: 3 sets of 8-12 reps Lateral raises target the lateral deltoids, helping to build shoulder width and definition, giving the shoulders a broader appearance.

Grip: Hold a dumbbell in each hand with your palms facing your sides, arms slightly bent at the elbows.

Raise: Lift the weights out to your sides until your arms are parallel to the floor, keeping a slight bend in the elbows.

Shoulder Position: Keep your shoulders down and relaxed, avoiding shrugging as you raise the weights.

Core Engagement: Keep your core tight and torso stable to avoid using momentum or swinging.

Controlled Movement: Slowly lower the dumbbells back to your sides, maintaining control throughout the movement.

Focus on raising the weights with your shoulders, not your traps, and avoid going above shoulder height to minimize strain.

Cool Down & Wrap It Up

After all that hard work, don’t skip the cool down.

Stretching helps ease soreness and keeps your muscles flexible.

So there you have it—a thorough full-body workout that’s effective and won’t take over your life.

Stick to this plan, push yourself, and soon you’ll see the results.

Keep at it, and remember to enjoy the process!