# Full Body Workout #1

- Canonical: https://fitwill.app/zh-hant/workout/11e9c1ce-c80c-4ff0-bd32-28846b6e3c34/full-body-workout-1/

Gym | Single Workout | Beginner: 8 exercises

## Description

This workout is designed to target multiple muscle groups and build overall strength. The first superset includes cable rear pulldowns and barbell bench presses which work the back and chest muscles. The key is to focus on proper form to avoid any injuries and maximize the activation of these muscles. After completing the first superset, the next superset targets the arms with lever preacher curls and cable triceps pushdowns. Again, maintaining proper form and controlling the movements is crucial for seeing results and preventing strain. Following the upper body focus, the workout moves on to lower body exercises including barbell front chest squats and lever seated calf raises. These exercises are essential for lower body strength and stability. The workout finishes with barbell good mornings and hanging leg hip raises, which are excellent for targeting the posterior chain and core muscles. Ensure to utilize a weight that challenges you but allows for proper form throughout the exercises. Remember, consistent training, adequate nutrition, and proper recovery are essential for achieving the best results from this workout.

1:A. [滑輪後拉下拉](https://fitwill.app/zh-hant/exercise/0205/cable-rear-pulldown.md): 3 sets • 12, 10 and 8 reps
2:B. [槓鈴臥推](https://fitwill.app/zh-hant/exercise/0025/barbell-bench-press.md): 3 sets • 12, 10 and 8 reps
3:B. [槓桿牧師凳彎舉](https://fitwill.app/zh-hant/exercise/1872/lever-preacher-curl.md): 3 sets • 12, 10 and 8 reps
4:B. [滑輪 EZ 槓三頭肌下壓](https://fitwill.app/zh-hant/exercise/1605/cable-ez-bar-triceps-pushdown.md): 3 sets • 12, 10 and 8 reps
5:C. [槓鈴前蹲舉](https://fitwill.app/zh-hant/exercise/0039/barbell-front-chest-squat.md): 3 sets • 12, 10 and 8 reps
6:C. [槓桿坐姿提踵](https://fitwill.app/zh-hant/exercise/0594/lever-seated-calf-raise.md): 3 sets • 12, 10 and 8 reps
7:D. [槓鈴早安式](https://fitwill.app/zh-hant/exercise/0044/barbell-good-morning.md): 3 sets • 12, 10 and 8 reps
8:D. [懸垂舉腿髖部上捲](https://fitwill.app/zh-hant/exercise/1764/hanging-leg-hip-raise.md): 3 sets • 12, 10 and 8 reps