To start up with the exercise you must keep in mind that good exercise program should be the combination of cardiovascular and weight lifting exercise. The weight lifting exercise must have at least 7 to 10 exercises. You should balance your work out to include all muscle groups.

To acquire the best result perform few exercise for every muscle groups. A complete muscles program must change lightly within some couple of weeks. This will give continuous benefits to your body. You must challenge your body with different weight lifting and cardiovascular exercises.


For this suppose if you are walking for around 2 miles per hour on the tread mills then you should increase it to around 3 miles per hour. Change the exercise periodically to benefit each part of your body. Along with the cardiovascular exercises you have to lift weights for the preferred result.

Speed up your metabolism. If you are working out for full body, you should do it around three times in a week. If you work your muscles for one day then on another day they must be rested. On that day go for other muscles exercise.

Some of the exercises for full body routine are as follows:

1) Flat Bench Press:

You must do it for around 12 to 15 repetitions in for 3 sets. For this just lie on the bench with feet on the floor, distance between them must be slightly more than that of shoulders. Keep back flat on bench. Now hold barbells above your body and lower it slowly till middle of your chest. Now bring them middle of chest by keeping arms straight and elbow locked. Lower the bar slowly now.

2) Bent over Barbell Rows:

Required repetitions are around 6 to 10 for 3 steps. Keep right foot flat on floor and let left knee rest on bench. By supporting your upper body weight with the help of left arm on bench lean in forward direction. Keep back flat. By reaching down, pick up dumbbells with right hand. Now lock left hand elbow to support your upper body. Tighten abs so as to prevent it from bending

Concentrate on pulling elbow back as far as it goes. Now after rowed dumbbells slowly bring them to original position. These are some of the exercise which beginners must do.