The Best Science-Based Full Body Workout for Size and Strength (“Workout B”)

Full body workouts (or “total body workouts”) are one of the best workout routines for muscle growth, size, and strength. A full body workout split enables you to train each muscle group sufficiently yet in a much more time efficient manner than other workout routines. But, it’s vital that you structure your full body workout properly in order to reap the benefits that a full body workout routine can provide. In part 2 of this full body workout series, I’ll cover “workout B” to be used in conjunction with “workout A” covered in my previous video.

The first exercise is the barbell deadlift. This will be the most taxing movement of the workout and will be used to target the whole posterior chain (glutes, hamstrings, lower back, and upper back muscles). Feel free to use other variations other than the conventional deadlift.

The next exercise will be the incline dumbbell press. This exercise will be used to target the upper chest which is often lagging. It’s especially important to include this exercise within this full body workout since in “workout A” we used the flat barbell bench press, which doesn’t prioritize the upper chest.

The third exercise here will be the chest supported row. This can be done on an inclined bench with a bar or dumbbells for greater range of motion, on a chest-supported machine, or with the inverted row. The key here is to pick a rowing movement that minimizes spinal loading on the lower back. This helps us better target the upper back muscles since the lower back muscles will already be fatigued from the deadlifts performed in “workout A”.

Next, we’ll move onto the Bulgarian split squat. This exercise will compliment the strength of our back squat in “workout A” quite well. If you struggle with balance here, you can start with a lower platform on your back foot and eventually increase the height of this.

The fifth exercise will be the dumbbell lateral raise in order to emphasize the lateral deltoid muscle. This, in conjunction with the overhead shoulder press in workout A, will provide the best shoulder growth.

The next two exercises will be accessory movements; the incline dumbbell triceps kickback and the high to low cable flies. These will be used to target the long head of the triceps and the lower chest, which hasn’t received much attention given our previous exercise selection.

LINK TO FULL BODY WORKOUT B PDF:
https://builtwithscience.com/workout-...

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STUDIES:
Deadlift:
https://www.ncbi.nlm.nih.gov/pubmed/2...
Incline Dumbbell Press:
https://www.t-nation.com/training/ins...
https://www.tandfonline.com/doi/full/... https://www.hindawi.com/journals/jsm/...
Chest Supported Row & Inverted Row:
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.scholarsresearchlibrary.c...
Bulgarian Split Squat:
https://www.ncbi.nlm.nih.gov/pubmed/2...
Dumbbell Lateral Raises:
https://www.bisp-surf.de/Record/PU201...