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The Ultimate Full-Body Workout Sequence: Step-by-Step Guide, Progressive Weights, and Optimal Rest Intervals

August 03, 2023

Unveiling the Science Behind an Effective Full-Body Workout Routine

Chest Workout Sequence: Step-by-Step Guide

Unlock the secrets to a strong chest workout that maximizes muscle growth and strength. In this comprehensive guide, we'll take you through the routine step-by-step, advise on progressive weight technique, and highlight the perfect rest intervals between sets for optimal results.


Step by Step Chest Workout Sequence:
Discover the ideal sequence to engage and sculpt your chest muscles:

Warm-up (2-3 minutes):

Start your routine with light cardio to increase blood flow and prepare your chest muscles for action.

Push-ups (3 sets x 10-12 reps):



Start with classic push-ups to activate your chest muscles and establish a mind-muscle connection.

Bench Press (3 sets x 8-10 reps):


Increase the weight slowly while maintaining proper form, targeting the major muscles in your chest.

Incline Barbell / Dumbbell Press 3 sets, 8-10 reps



Raise the bench to target the upper chest area, promoting well-rounded development.

Chest Flyes (3 sets x 10-12 reps):



Isolate chest muscles and improve definition with controlled chest fly movements.

Dips (3 sets x 8-10 reps):

Use your body weight to engage the chest and triceps, strengthening the overall upper body.

Progressive Weighting Technique:

For each exercise, start with a weight that challenges you within the recommended rep range. Aim to gradually increase the weight by 5-10% as you become more comfortable, ensuring consistent growth and strength gains.

Rest interval between sets:

Maintain your pace while allowing for adequate recovery:

  • Push-ups and warm-ups: 30-60 seconds
  • Bench Press and Incline Dumbbell Press: 1-2 minutes
  • Chest fly: 1-2 minutes
  • Dips: 1-2 minutes
By following this carefully crafted chest workout sequence designed for progressive weight training and optimal rest intervals, you're on your way to a well-defined and strong chest.

Shoulder Workout Sequence: Step-by-Step Guide


Designing a workout routine requires careful planning based on your fitness level, goals and any existing medical conditions. It is important to consult with a fitness professional or health care provider before starting a new exercise program. That being said, here is a general guideline for shoulder workouts targeting different muscle groups:

Exercise 1: Shoulder Press (Target: Deltoids)



  • Start with a warm-up set using light weights to activate your shoulder muscles.
  • Do 3 sets of 8-10 repetitions.
  • Gradually increase the weight with each set while maintaining proper form.

Exercise 2: Lateral Raise (Target: Lateral Deltoid)


  • Do 3 sets of 10-12 repetitions.
  • Start with a moderate weight and increase gradually if you can maintain proper form.

Exercise 3: Front Raise (Target: Front Deltoids)


  • Do 3 sets of 10-12 repetitions.
  • Again, start with a moderate weight and progress cautiously.

Exercise 4: Bent-Over Lateral Raise (Target: Rear Deltoids)


  • Do 3 sets of 10-12 repetitions.
  • Choose an adjustable weights and don't take heavy weight suddenly with focus on the mind-muscle connection.

Exercise 5: Upright Rows (Target: Upper Trapezius and Deltoids)


Do 3 sets of 8-10 repetitions.
Use weights little bit heavy.

Exercise 6: Shrugs (Target: Trapezius)

Take dumbbells' or barbell in both hand and squish the shoulder

  • Do 3 sets of 10-12 repetitions.
  • Gradually increase the weight as you feel comfortable with the movement.

Minimum interval between sets:


A typical rest period between sets is about 1-2 minutes. However, this can vary based on your fitness level, exercise intensity and your goals. Heavy lifts may require slightly longer rests, while lighter lifts may have shorter rests.

Remember, proper form is crucial to injury prevention. If you're just starting out or unsure of proper technique, it's a good idea to work with a fitness professional or personal trainer.

Finally, this routine specifically targets the shoulders. It's essential to have a well-rounded workout routine that addresses all major muscle groups, includes cardio, and allows for adequate rest and recovery.

Bicep Workout Sequence: Step-by-Step Guide


Of course, there are similar formats for bicep-focused workout routines. As always, be sure to consult a fitness professional or health care provider before starting a new exercise program:

Exercise 1: Barbell or dumbbell bicep curls


Begin with a warm-up set using light weights to prepare your biceps.
Do 3 sets of 8-10 repetitions.
Gradually increase the weight with each set while maintaining proper form.

Exercise 2: Hammer Curl (Targets: Brachialis and Brachioradialis)


Do 3 sets of 10-12 repetitions.
Start with a moderate weight and focus on controlled movements.

Exercise 3: Concentration curl


Do this workout with 3 sets of 10-12 repetitions per arm.
Use a weight that challenges you while allowing controlled reps.

Exercise 4: Preacher Carl


Do 3 sets of 8-10 repetitions.
you can increase the weights gradually as you become more comfortable and try for lower to heavier weights as per your capacity.
Exercise 5: Cable or resistance band curls

Do 3 sets of 10-12 repetitions.
Adjust the weight or resistance as needed for each set.

Exercise 6: Reverse Curl (Target: Brachioradialis)


Do 3 sets of 10-12 repetitions.
Choose an appropriate weight and maintain proper wrist position.
Minimum interval between sets:
Rest about 1-2 minutes between sets. Depending on the intensity of the exercise and your personal preference, you can adjust this rest period slightly.

Remember, maintaining proper form is crucial to avoid strain or injury. If you're new to these exercises, consider seeking guidance from a fitness professional to make sure you're performing them correctly.

It's important to have a well-balanced workout routine that addresses all major muscle groups and includes cardio, flexibility work, and rest days for optimal results and overall health.

Back Workout Sequence: Step-by-Step Guide


As always, consult a fitness professional or health care provider before starting a new exercise program:

Exercise 1: Pull-ups or assisted pull-ups


Start with a warm-up set of 3-5 repetitions to activate your back muscles.

How to warm up

Warming up before engaging in any workout is important to prevent injury and improve performance. Here's a simple warm-up routine that can help activate your back muscles:

Warm-up exercise: Cat-cow stretch
  1. Go to like plank position.
  2. Inhale as you arch your back, lower your stomach to the floor, and lift your head and tailbone (cow pose).
  3. Exhale around your back, tuck your chin into your chest, and pull your belly button toward your spine (cat pose).
  4. Repeat this movement alternating between cat and cow pose for 10-15 repetitions.
  5. Warm-up exercise: Arm swing

  7. Stand straight with your feet shoulder-width apart.
  8. Gradually increase speed and range of motion for about 20-30 seconds.
Warm-up exercise: Arm circle
  1. Make small forward circles with your arms for about 10-15 seconds.
  2. Then, switch to back circles for another 10-15 seconds.
Warm-up exercise: Scapular push-up

  1. Assume a plank position on your hands and toes.
  2. Separate your shoulder blades, creating a slight arch in your upper back.
  3. Then, squeeze your shoulder blades together, rounding your upper back.
  4. Repeat this movement for 10-15 repetitions.
Picture: Dumbbell Row Back Workout


After Warmup for back workout

Do the pull-ups or assisted pull-ups  by using gym machine 3 sets of 6-8 reps (or as many as you can with good form).
Gradually increase reps or decrease assistance over time.

Exercise 2: Bending over rows (barbell or dumbbells)


Do 3 sets of 8-10 repetitions.
Start with lower weight and increase the weight gradually

Exercise 3: Lat Pulldowns


Do 3 sets of 10-12 repetitions.
Adjust the weight required for each set.

Exercise 4: Seated cable row

















Do 3 sets of 10-12 repetitions.
Focus on mind-muscle connection and controlled movement.

Exercise 5: T-bar row


Do 3 sets of 8-10 repetitions.
Gradually increase the weights as comfortable.

Exercise 6: Pull the face

  • Do 3 sets of 12-15 repetitions.
  • Choose an appropriate weight and focus on proper shoulder blade retraction.
  • Minimum interval between sets:
  • Rest about 1-2 minutes between sets. Adjust rest time based on exercise intensity and your personal preference.

Form is paramount to avoiding injury, so make sure you perform these exercises correctly. Try to assist or give instructions from your concern instructor or gym trainer including food chart.

Remember, a well-rounded routine also includes other muscle group exercises, cardiovascular workouts, and rest days for recovery. Maintaining a balance in your routine is important to achieving overall fitness and health goals.

Legs Workout Sequence: Step-by-Step Guide


Exercise 1: Squat


Start with a warm-up set using body weight or light weights to prepare your legs.
Do 3 sets of 8-10 repetitions.
Gradually increase the weight with each set while maintaining proper form.

Exercise 2: Romanian Deadlift (or Stiff Leg Deadlift)


Do 3 sets of 10-12 repetitions.
Start with a medium weight and focus on stretching and contracting your hamstrings.

Exercise 3: Leg press


Do 3 sets of 10-12 repetitions.
Adjust the weight required for each set.

Exercise 4: Lunges


Do 3 sets of 10-12 repetitions per leg.
Use body weight or hold dumbbells for extra resistance.

Exercise 5: Calf Raises


Do 3 sets of 12-15 reps.
Use a calf raise machine or hold dumbbells for resistance.

Exercise 6: Leg Extension

  • Do 3 sets of 10-12 repetitions.
  • Focus on controlled movement and contraction of the quadriceps.
Minimum interval between sets:

Rest about 1-2 minutes between sets. Vary rest periods as needed based on exercise intensity and your personal preferences.

Form is very important for injury prevention, especially with leg exercises. If you're unsure of your technique, consider working with a fitness professional to ensure proper execution.

Remember, a well-rounded workout routine includes exercises for all major muscle groups, cardiovascular activity, flexibility work, and rest days for recovery. just do this workout in alternate days. There should be a gap during train your specific muscles.


Forearms Workout Sequence: Step-by-Step Guide


Exercise 1: Wrist curl (palms up)

  • Sit on a bench or stand with your arms on your thighs, holding a light dumbbell.
  • Do 3 sets of 12-15 reps.
  • Focus on controlled wrist flexion (wrist curling up).

Exercise 2: Wrist Curl (Palms Down)

  • Same as the previous exercise, but with your palms facing down.
  • Do 3 sets of 12-15 reps.
  • Focus on controlled wrist extension (wrist curls down).

Exercise 3: Reverse curl

  • Standing or seated, hold a barbell or dumbbells with an overhand grip (palms facing down).
  • Do 3 sets of 10-12 repetitions.
  • Focus on controlled movements, lifting the weight by curling your wrists.

Exercise 4: Peasant's Walk

  • Hold a heavy dumbbell in each hand and walk for a certain distance (eg, 30-40 meters).
  • Perform 3 sets of walking.
  • This exercise challenges your grip strength and forearms.

Exercise 5: Pinch the plate

  • Pinch the two weight plates (smooth sides) together using your fingers and thumbs.
  • Hold for a certain amount of time (eg, 20-30 seconds) or for a certain distance.
  • Perform 3 sets of holds.

Minimum interval between sets:

Rest about 1-2 minutes between sets. Adjust rest time based on your fatigue level and exercise intensity.

Form and technique are important to prevent stress on your wrists and forearms. Focus on controlled movements and avoid using excessive motion.

Remember, balance training involves working all major muscle groups, cardiovascular exercise, flexibility training, and rest days for recovery.

Triceps Workout Sequence: Step-by-Step Guide









Exercise 1: Close-Grip Bench Press

  • Start with a warm-up set using light weights to prepare your triceps.
  • Do 3 sets of 8-10 repetitions.
  • Gradually increase the weight with each set while maintaining proper form.

Exercise 2: Triceps dips

  • Use parallel bars or a dip station.
  • Do 3 sets of 10-12 repetitions.
  • Adjust your body position to effectively target the triceps.

Exercise 3: Skull Crusher (False Tricep Extension)

  • Lie on a bench and hold an EZ-Bar or dumbbells above your chest.
  • Do 3 sets of 10-12 repetitions.
  • Focus on controlled movement while keeping your elbows stable.

Exercise 4: Tricep Pushdowns (Machine Only)

  • Attach a rope or bar to the upper pulley of a cable machine.
  • Do 3 sets of 12-15 reps.
  • Focus on contracting the triceps as you push down the rope or bar.

Exercise 5: Overhead triceps extension

  • Stand or sit and hold a dumbbell or barbell overhead.
  • Do 3 sets of 10-12 repetitions.

Exercise 6: Diamond push-ups

  • Get into a push-up position with your hands clasped together to form a diamond shape.
  • Do 3 sets of 8-10 repetitions.
  • This body weight exercise effectively targets the triceps.

Minimum interval between sets:

Rest about 1-2 minutes between sets. Vary the rest period based on exercise intensity and your personal preference.

Maintain proper form throughout each exercise to prevent strain or injury.


Abs Workout Sequence: Step-by-Step Guide


Exercise 1: Crunches

  • Do 3 sets of 15-20 repetitions.
  • Focus on contracting your abdominal muscles as you lift your upper body off the floor.

Exercise 2: Leg raises

  • Do 3 sets of 12-15 reps.
  • You can keep your legs straight or slightly bent and focus on engaging your lower abs.

Exercise 3: Bicycle crunch

  • Do 3 sets of 20-25 repetitions (10-12 repetitions per side).

Exercise 4: Planks

  • Start in a push-up position but with your weight supported on your arms.
  • Perform 3 sets. You also can do some plank variations.

Exercise 5: Russian Twist

  • Sit on the floor, lean back slightly and lift your feet off the ground.
  • Twist your torso from side to side with your sides touching the floor.
  • Perform 3 sets of 20 twists (10 twists per side).

Exercise 6: Hanging leg raises (if you have access to a pull-up bar)

  • Hang from a pull-up bar and lift your legs up toward your chest.
  • Do 3 sets of 10-12 repetitions.

Minimum interval between sets:

Rest for about 30-60 seconds between sets. Vary rest periods based on your fatigue level and exercise intensity.










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