Effective Full-Body Resistance Training For Achieving a Lean Physique

A Guide to Achieving a Leaner Physique with Full Body Resistance Workouts

If you’re looking to build muscle and burn fat, strength training through resistance exercises is a highly effective way to achieve a leaner physique. Below is a full body workout designed to target multiple muscle groups at once. However, before beginning any new workout routine, it’s essential to consult with a physician.


To prevent injury and prepare your body for exercise, it’s crucial to warm-up before any workout. Consider including arm circles, squats, and light jogging in your warm-up routine.


This full body workout consists of the following exercises, targeting different parts of the body:


Squats target the quads, glutes, and hamstrings. Stand with your feet shoulder-width apart, bend your knees and lower your hips until your thighs are parallel to the ground. Return to a standing position and repeat for three sets of eight to ten reps.


Lunges focus on the legs, hip flexors, and glutes. Step forward with one foot, bend both knees, and lower your hips until the front thigh is parallel to the ground. Return to the starting position and alternate legs, completing three sets of eight to ten reps for each leg.


Push-ups target the chest, triceps, and shoulders. Start in a plank position with your hands shoulder-width apart, lower your body until your chest touches the ground, then push up to return to the starting position. Complete three sets of eight to ten reps.


Planks are an excellent full body exercise that strengthens the core, back, and shoulders. Start in a push-up position and lower your elbows to the ground. Hold the position for 30-60 seconds and repeat for three sets.


Rows target the upper and middle back. Sit with your legs straight in front of you, loop a resistance band around your feet, and grasp the band with both hands. Pull the band towards your chest, squeezing your shoulder blades together, then release. Complete three sets of eight to ten reps.

Bicep Curls

Bicep curls target the biceps. Hold weights in both hands with your palms facing up, curl the weights towards your shoulders, and slowly lower them back down. Complete three sets of eight to ten reps.

Tricep Extensions

Tricep extensions target the triceps. Hold weights with both hands and lift them above your head, then bend your elbows to lower the weights behind your head. Straighten your arms to lift the weights back up. Complete three sets of eight to ten reps.

Shoulder Presses

Shoulder presses target the shoulders. Hold weights in each hand and lift them to shoulder height. Press the weights straight up and slowly lower them back down. Complete three sets of eight to ten reps.

Be sure to use proper form and technique for each exercise, resting for 30 seconds between sets. Modify or progress your routine if needed.

Sample Workout

Here’s a sample workout routine, including three sets of eight to ten reps for each exercise:

  • Squats
  • Lunges
  • Push-ups
  • Planks
  • Rows
  • Bicep curls
  • Tricep extensions
  • Shoulder presses

After completing the workout, stretch and relax your muscles with a cool-down routine.


Full body resistance workouts can help you achieve a leaner physique by building muscle and burning fat. Incorporate this workout into your regular routine, and listen to your body’s needs. Remember to consult with a physician before starting any new workout regimen. This workout awaits you for a healthier body.

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