NEW Full Body Workout

J

junkfoodbad

2
About to start a new full body workout 3 days a week. I was doing a push/pull split but was advised that doing a full body 3 days a week would burn more calories, and well, since my main goal is fat loss, this is desirable.

How does this look?

DL
Flat BB Bench
BO DB Row
Lunge
Seated Military Press
Skullcrushers
Bicep Curls

This is the order i planned on doing them. I will start this today and do it MWF.

Critique please.
 
Good, but I think I'd replace the curls with chin-ups.

How many chin-ups can you do?
 
junkfoodbad said:
not enough to benefit, i know this much
Click to expand...

Don't believe that for a minute.

Every one you can do makes a difference. I would recommend 8x1. If you hit failure, do negatives or put your feet on a chair, or use an assist machine or get bands you can use to assist.

Every 1-2 weeks try to add another rep.

How to improve chin-up/pull-up performance:

http://www.bodybuilding.com/fun/charles4.htm
 
Cynic said:
Don't believe that for a minute.

Every one you can do makes a difference. I would recommend 8x1. If you hit failure, do negatives or put your feet on a chair, or use an assist machine or get bands you can use to assist.

Every 1-2 weeks try to add another rep.

How to improve chin-up/pull-up performance:

http://www.bodybuilding.com/fun/charles4.htm
Click to expand...

cool. I'll have to get a chinup bar. I might just wait till i get my power cage which will have a chinup bar. until then i will stick to bicep curls. I know isolation exercises are bad and should be kept to a minimum.

Once i get some sort of chinup tool, where should i put the exercise in terms of order? Before or after the BO Rows, since both work similar muscles?
 
Well, I always alternate between pushes and pulls, upper and lower.

So, on my pull day I have the template: deadlifts, pull-ups, supine and side bridge, BO rows.
 
Cynic said:
Well, I always alternate between pushes and pulls, upper and lower.

So, on my pull day I have the template: deadlifts, pull-ups, supine and side bridge, BO rows.
Click to expand...

but in my case, when im doing the same WO each day, does it matter which is done first? I know pull-ups work more muscles, so should probably come first correct?
 
junkfoodbad said:
but in my case, when im doing the same WO each day, does it matter which is done first? I know pull-ups work more muscles, so should probably come first correct?
Click to expand...

Since they essentially a new exercise, I would put them first, so you have your full energy available. Later on, once they become part of your core workout, you can move it farther down the list.
 
junkfoodbad said:
How does this look?

DL
Flat BB Bench
BO DB Row
Lunge
Seated Military Press
Skullcrushers
Bicep Curls

This is the order i planned on doing them. I will start this today and do it MWF.

Critique please.
Click to expand...
I would do them in this order:

DL's, Lunges, Chin-ups/Pull-ups, BO BB Rows (I'd do BB instead of DB), Flat BB Bench, Military Press, Skull Crushers

Only reason I would suggest that order is because you want to do all the exercises where you move your body through space FIRST. You will activate the most muscle that way...and I'd do BB rows because then you are supporting your own weight instead of leaning on a bench for support. Just my personal opinion though.
 
xtonymarsx said:
Only reason I would suggest that order is because you want to do all the exercises where you move your body through space FIRST.
Click to expand...

Why?

You have chin-ups/pull-up and BO BB rows back to back. He's likely to be exhusted and doing the BO rows with bad form as a result. Not something he wants to do when his back trying to support the weight.
 
junkfoodbad said:
About to start a new full body workout 3 days a week. I was doing a push/pull split but was advised that doing a full body 3 days a week would burn more calories, and well, since my main goal is fat loss, this is desirable.

How does this look?

DL
Flat BB Bench
BO DB Row
Lunge
Seated Military Press
Skullcrushers
Bicep Curls

This is the order i planned on doing them. I will start this today and do it MWF.

Critique please.
Click to expand...

I would use different varations throughout the week personally.

DL- Sumo DL, RDL, good mornings, power cleans
Flat BB Bench - incline, decline, DB
BO DB Row, BB row, pullups
Lunge - SQUATs, reverse lunges, stepups
Seated Military Press - standing, BB/DB, bradford press
Skullcrushers - close grip BP, dips
Bicep Curls - BB/DB, standing, incline, hammer, zottman etc
 
Newf said exactly what i was gonna say, you need more variation. I would stick to 4 - 5 compounds, and 1 or 2 isolations (if you want) per workout.

And of course, different rep schemes. I'm actually gonna start doing a full body as well, I just posted a bit in my diary a bit ago, I put the reps in there if you wanna check it out sometime.

3 X 8,
2 - 3 X 12
4 X 6... could change.
 
AJP said:
Newf said exactly what i was gonna say, you need more variation. I would stick to 4 - 5 compounds, and 1 or 2 isolations (if you want) per workout.

And of course, different rep schemes. I'm actually gonna start doing a full body as well, I just posted a bit in my diary a bit ago, I put the reps in there if you wanna check it out sometime.

3 X 8,
2 - 3 X 12
4 X 6... could change.
Click to expand...

Yeah, i planned on overhauling it eventually. That was the reason i started doing a split in the first place cause i figuired i would get bored with it. Eventually I planned to add some variation like 3 different workouts for each of my 3 days.

One reason I'm not doing this right away is cause I havent actually performed a lot of different exercises. All the ones i listed, ive done and familiar with the form and know approximately my 3x10 rep max. Just havent taken the time to figure out proper form, weight, etc. for other exercises.
 
Do the M.Press standing. The legs act as a spring and taking them out of the equation causes the midsection to take more strain and causes back problems
 
cannavaro said:
Do the M.Press standing. The legs act as a spring and taking them out of the equation causes the midsection to take more strain and causes back problems
Click to expand...

again another thing i planned on doing once i get my power cage. The way my bench is setup there is like just enough room for a spotter. and then theres a wall. the other option would be to do them standing while straddling the bench but im pretty sure this is bad form...

Anyone wanna buy a pool table? I need more room :D
 
xtonymarsx said:
Pull-ups wont tire your lower back. that supports the extra weight of the BB. So where would the bad form come into play
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If the upper back and arms start to tire, a person tends to use his lower back to assist the pull by throwing back.

This is actually bad form. The upper body should stay still. The only thing that should be moving is the arms and scapulae.
 
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Wow, first time doing this workout today and damn it kicked my butt. i was used to doing these same things splitup into a push/pull, so i was doing half the workout. Should lend itself well to cutting though since im gonna burn a lot more calories.

This was the first time i used lunges in a workout and oh man, those things are killer. I coulda done them with just bodyweight and be licked. That kinda humbles you when you are stressing with 15lb dumbells in your hands doin lunges. Took me a little under an hour to complete.
 
Proteinboy said:
what is a scapula..
Click to expand...

The shoulder blades.
 
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