Full body workout questions

D

DontBurnMyFlag

0
Hey everyone

I dont have time to divide my workout into chest and tricep/back and bicep days etc. I have a full-body workout 3x a week to compensate for time I spend doing other things at school and work. I was told that when doing a full body workout, dont do it more than 3x a week. So heres what Ive been doing. I have some questions about what to do.

I do 100 pushups in sets of 20.
100 situps in sets of 20
bench press with light weight (home gym and bar)
arm curls, tricep exercises all that stuff
squats, lunges, squat thrusts and all the leg work
jumping jacks, punching bag, and running 1 mile.


My questions are. Am I over exerting myself? Should I do my leg workouts on days off from running? Is it ok to run and workout the legs on the same day, or do both excersises count as a leg excerise? Should I do pushups daily or just do 100 every other day to give myself rest? Is there anything I am forgeting? Anything I should add or remove?

Please let me know. Thanks for your time.
 
Well, what is your overall goal? That will help us determine if it's overkill/the right stuff to do/etc... But as far as doing a total body 3 times a week, it is alright as long as you are allowing your body the proper amount of rest it needs...

LMAO @ LeiYunFat (at least that's the males body... good thing you did just stare at the female version :p )
 
dex - whats LAMO?

dontburnmyflag -

You need to work every muscle in your body. not just the ones you want to look good. You'll end up with muscle imballences which WILL harm your spine. do some research in to it, you'll see why its important.

Im just gonna cut and paste from the bodybuilding FAQ.

"Its not just about what you can see in the mirror - you also want you back and sides to look good.
Make sure you work your back (spine erectors) and sides (obloquies) that same as your abs - otherwise you'll develop a muscle imbalance, causing you to hunch and get back problems.

If your doing 100 sit ups every night, then your most likely doing them wrong.
try for 20 at the most, and do 5sets. When you can do more than 20, make it harder by adding weight, holding your arms higher above your head, having your legs out in front or not resting your feet under something.


If you can get hold of equipment, buy a swiss ball, a medicine ball or light dumbbells. Though you can use paint tins, bottles full of water, sand, stones, foot stalls, tools or tool boxes!!!!
You'll find how to use them on the internet, or if you want more detail make a topic. But please be specific, dont just ask how to get a 6pack cos I’ve just told you.

Beginner to novice ab workout
3times a week.

warm up 5-10mins

Back.
Chest raise -2sets of 15reps
Twisting chest raise - 2sets of 15 reps

Obloquies.
Dumbbell seesaw - 2x15each side
Oblique crunch (swiss ball) 2x15

Abs
Hanging leg raise – 2x15
Swiss ball crunch – 2x15
Medicine ball twists. – 2x15

If you can do more than 15 try making it harder
If you can’t do 15 but more than 5, just keep at it and slowly build up.
If you can do 5, then try and find at least one exercise from each group that you can do, and build up.


Chest raise – lay prone (facing down) feet under a weight or door, lift your chest off the floor. To make it harder, put your arms out in front of you.

Twisting chest raise – same as above but imagine you are trying to elbow somebody sitting on your back

Dumbbell seesaw – stand up, take a moderately heavy dumbbell in one hand. Keeping your hips and legs still, lean to the side of the dumbbell, lowering it as far as it comfortable, slowly change direction and raise your self up, stop before you are fully upright. This must be slow and controlled to prevent injury.

Oblique Crunch – you will be laying on your side with a swiss ball under your hips allowing you to move your torso up and down independently from your hips. You will need to have you feet against a wall. Cross your arms over your chest or above your head and drop your shoulders down until they are just past parallel with the floor, lift up until your torso in up in the air. This is one rep. If that’s too hard, you can plank on one side, putting your feet on the swiss ball and one elbow on the floor, then simply dip your hips to the floor and then up as far as they will go.

Hanging Leg Raises – hanging from a bar in a pull up position simply lift your knees up to your chest (or as high as you can) and release down, but not till they are straight, keep the tension on.

Swiss ball crunch – sit on your swiss ball so you can hang over the back of it. You may need to press your feet against the floor and wall. Do your crunch as normal but don’t go up 45degrees. Alternatively you can lay on the floor with your feet on the ball land crunch up the short way.

Medicine ball twists – Sit with your legs out in front of you slightly bent. Lean back until your at a 45degree angle, lift the ball (or whatever weight you want – suggest under 5lbs to start) up in the air in a really high arch that travels from you hip, over your head and to the other hip. To make it harder lift your feet off the ground. "
 
DontBurnMyFlag said:
Hey everyone

I dont have time to divide my workout into chest and tricep/back and bicep days etc. I have a full-body workout 3x a week to compensate for time I spend doing other things at school and work. I was told that when doing a full body workout, dont do it more than 3x a week. So heres what Ive been doing. I have some questions about what to do.

I do 100 pushups in sets of 20.
100 situps in sets of 20
bench press with light weight (home gym and bar)
arm curls, tricep exercises all that stuff
squats, lunges, squat thrusts and all the leg work
jumping jacks, punching bag, and running 1 mile.


My questions are. Am I over exerting myself? Should I do my leg workouts on days off from running? Is it ok to run and workout the legs on the same day, or do both excersises count as a leg excerise? Should I do pushups daily or just do 100 every other day to give myself rest? Is there anything I am forgeting? Anything I should add or remove?

Please let me know. Thanks for your time.
Click to expand...

Like Dex said it would be good to know your goals.

Here's a decent fullbody routine
 
Sorry for not listing my goals and intentions. I am a little more than a year away from entering the police academy. I have been working on my running and my stamina and endurance. I am more concerned about function over looking good. I am not really interested in getting huge or gaining weight or anything like that. I am looking to tone up some areas, and be generally more physically fit. I am currently 21 years old, 6,0 feet tall and anywhere from 160-165 lbs depending on what scale I use and what day it is :p

Hope that clears some stuff up.
 
if your gonna be a policeman, it may help you if you did put on mass.

stick to compounds and eat plenty of cals in protien and carbs.

It will be tough getting big on a full body work out tho.
 
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