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Here is the first training plan for 2023! Many people have made New Year’s resolutions to eat healthier and become more fit. Did you promise yourself this was the year you would get fit & firm? We all know everyone wants to have the perfect body to look good and be fit.
Below you will find the four-week full body workout plan for 2023. These exercises are very effective for your goal of building strength and muscle mass. Ensure that you perform these exercises in a gym to get the complete benefit of the workout as you need different weight variations and specific machines.
Your 2023 Workout Plan
Start the workout routine with lighter weights and increase it as you are more confident about your posture and workout method. These exercises are proven to build the mass and muscles in the right manner. Incorporating these exercises in your daily routine will put you on the way to your awesome body.
Try to do full body training at least twice a week, maximum 3 times a week, and cardio training on other days. Follow each of the exercise for 3 sets of 8 repetitions.
1. Bench press
Muscles Worked:
Target: Pectoralis Major
Secondary: Anterior Deltoid, Triceps, Biceps Brachii
It is a great exercise for the upper body. The person performing the bench press is required to lie down and lift the weight over their chest. It is essential that you keep your chest lifted up for the entire set. The right machine found in your gym will help you perform the bench-press correctly and efficiently than the barbell. Lift the weight till you stretch out your arms completely and ensure it is maintained just over your chest and not anywhere else.
2. Bent Over
Target: Latissimus Dorsi
Secondary: Trapezius, Posterior Deltoid, Rhomboids, Infraspinatus, Teres Minor and Major, Erector Spinae
This exercise requires you to bend your knees slightly and bend your back to pick up the weights. Ensure to keep your back straight and your hands holding the barbell wide enough with a good grip so no excess strain is it felt on any particular muscle to avoid any strain or muscle pull.
Your chest should be pushed out and your shoulder must be straight to get the full benefit of the exercise. The weight should be lifted till the shoulder and pushed down till it is just few inches below the knees. You can either use the machine to perform this exercise but a barbell is much more efficient as the machine will not allow you to bend down as much.
3. Squats
Target: Quadriceps
Secondary: Gluteus Maximus, Adductor Magnus, Hamstrings, Erector Spinae, Soleus
Squats are pretty difficult without the extra weight behind the back. To perform these difficult squats, place the barbell on your shoulders and perform the traditional squats by pushing you back out and your knees down. It works great on the thighs and glutes. With the aid of gym machine, it is much easier to perform these squat sets.
4. Deadlift
Target: Gluteus Maximus
Secondary: Quadriceps, Adductor Magnus, Hamstrings, Erector Spinae, Soleus, Trapezius, Rhomboids, Levator Scapulae
This exercise requires a lot of practice. Keep your feet shoulder width apart and squat down to hold the barbell near the shin by stretching out the hands completely. Your arms should be little wider that the shoulder and ensure that you push out your chest while keeping your shoulders straight. Your thighs should be parallel to the floor while holding the weight.
Perform the exercise by standing up along with the barbell and keep it extremely close to the body. Do not bend your elbow while holding the weight. No other parts of your body should move other than your leg thigh muscles used for standing up. Each set starts from squatting to getting up while holding a heavy barbell. It works really well for your lower back muscles along with the leg and arm muscles.
5. Military press
Target: Anterior Deltoid
Secondary: Supraspinatus, Lateral Deltoid, Trapezius, Serratus Anterior, Levatos Scapula, Triceps
An excellent exercise that will develop your shoulder muscles. Use a curl bar with a fine grip, place your hand slightly apart from your shoulder and hold it near the neck. Stretch your hands up completely without bending the elbow and bring it down to the neck.
6. Shrugs
Target: Trapezius
Holds the barbell stretched down and do the shrugging action by lifting the shoulder pretty high to perform shrugs, they greatly work on the shoulder muscles.
7. Triceps extension
Target: Triceps
Stretch the hand down with the curl bar and bend your elbow to lift it towards your shoulder. Place your hand slightly apart from the shoulder to have a good grip. To do the triceps extension, hold the barbell right above the head and bring it behind your head with a bent shoulder, lift it over the head and bring it down repeatedly 8 times to complete one set.
8. Preacher Curl
Target: Biceps
One of the most effective biceps exercises, the preacher curl is great for pumping your arm muscles. If your arms are unequal, this exercise provides unilateral strength to balance them. If you have one arm weaker than the other, be sure to include the one-arm preacher curl in your training program.
Bottom Line
The full body workout is exactly what it sounds like, a complete workout for you body. This short workout will work your back, chest, leg, shoulders, triceps, biceps and traps.
In conclusion, this is a fantastic and fast workout for you entire body but keep in mind that it is difficult. So take it slow at the beginning and make sure you have good form all the way through the workout to get the most out of it and avoid injury.
