Full Body Gym Workout Master Plan
🔥 Full Body Workout Plan: Train All Muscle Groups in One Powerful Session
If you're ready to dominate the gym with a full-body workout that targets every major muscle group in a single routine — you've landed at the right spot. Inspired by legendary fitness model Ross Dickerson, this plan blends biceps, triceps, chest, back, shoulders, abs, and even legs for a complete body-blasting session. No more splits — just one beast-mode routine.
💪 Biceps
- EZ Bar Curl – 3 sets x 12 reps
- Incline Dumbbell Curls – 3 sets x 10 reps
- Concentration Curl – 3 sets x 8 reps
🔩 Triceps
- Tricep Dips – 3 sets to failure
- Skull Crushers – 3 sets x 12 reps
- Overhead Dumbbell Extension – 3 sets x 10 reps
🏋️ Shoulders
- Seated Dumbbell Press – 3 sets x 12 reps
- Lateral Raises – 3 sets x 15 reps
- Face Pulls – 3 sets x 12 reps
🦵 Legs
- Barbell Squats – 4 sets x 10 reps
- Walking Lunges – 3 sets per leg
- Leg Curls – 3 sets x 12 reps
🏆 Chest
- Flat Bench Press – 4 sets x 8-10 reps
- Incline Dumbbell Press – 3 sets x 10 reps
- Cable Crossovers – 3 sets x 12 reps
🏋️♂️ Back
- Lat Pulldown – 3 sets x 12 reps
- Barbell Row – 3 sets x 10 reps
- Deadlifts – 3 sets x 6 reps
🔥 Abs
- Crunches – 3 sets x 20 reps
- Leg Raises – 3 sets x 15 reps
- Planks – 3 rounds of 1-minute holds
🥗 What to Eat to Maximize Full Body Gains
- Pre-Workout: Oatmeal + banana + scoop of whey protein
- Post-Workout: Grilled chicken + sweet potato + broccoli
- Snacks: Boiled eggs, almonds, protein bars
⚠️ Mistakes to Avoid
- Doing exercises too fast — control is key
- Skipping proper warm-up
- Not drinking enough water
✅ Tips for Best Results
- Keep rest times short between sets
- Focus on form, not just heavy weights
- Use supersets for efficiency
For more health and fitness tips, motivation, and guidance, visit [healthbestfit.com](https://healthbestfit.com) and subscribe to the YouTube channel [FunGymBody](https://www.youtube.com/@fungymbody). This platform offers workout routines, dietary tips, and guidance for achieving your fitness goals. Embrace a healthier lifestyle today by combining structured eating with the motivation and guidance available on FunGymBody!
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