Alot of people underestimate the full body workout. The Full body workout has many benefits. Below I created a workout that will give you great gains and will always keep your body guessing. If you decide to use the routine here are a few rules:
* On Antagonist Training weeks, Keep the Parameters (load, sets, reps,) the same. On antagonist training weeks you get 2 minute rest between sets and the sets are done in pairings.
*After the workout take 2 days of rest.
* It would be helpful if you knew the max for your Bench, Military Press, Squat, Deadlift, (and if you want bicep curls, tricep extensions).
* Abs are not included in the workout, but you can include them if you want.
* Do the exercises in the order they are in. From top to bottom.
* There are 6 exercises in each workout, 4 compounds, and 2 single-joints.
* There are a total of 24 workouts
The Routine:
WEEK 1
------------
Workout #1
Sets: 3, Reps: 5, Rest: 1 minute, Load: 86%
Squats
Bench Press
Military Press
Bent over row
Bicep Curls
Tricep Extensions
Workout #2
Sets: 3, Reps: 8, Rest: 1 minute, 30 seconds, Load: 78%
Bench Press
Military Press
Bent over row
Squat
Tricep Extensions
Bicep Curls
Workout #3
Sets: 2, Reps: 15, Rest: 2 minutes, Load: 65%
Bent over row
Squat
Military Press
Bench Press
Bicep Curls
Tricep Extensions
Week 2
Same as above, but with antagonist training (2 minute rest)
So Bench/Bentover row
So Bicep Curl/ Tricep Extension
So Squat/Deadlift
Week 3
Workout #1
Sets: 4, Reps: 5, Rest: 1 minute, Load: 88.5%
Zercher Squat
Decline Bench
Military Press
Lat Pull Down
Hammer Curls
Tricep Extensions (dumbell)
Workout #2
Sets: 4, Reps: 8, Rest: 1 minute 30 seconds, Load 80.5%
Lat Pull Down
Military Press
Decline Bench
Zercher Squat
Tricep Extensions (dumbell)
Hammer Curls
Workout #3
Sets: 3, Reps: 15, Rest 2 minutes, Load 67.5%
Decline Bench
Lat Pull Down
Zercher Squat
Military Press
Hammer Curls
Tricep Extensions
Week 4
Same as above, but with antagonist training (2 minute rest)
So Decline Bench, Lat Pull Down
So Hammer Curls, Tricep Extensions
So Zercher Squat, Military Press
Week 5
Workout #1
Sets 2, Reps: 18, Rest: 2 minute, Load: 60%
Squats
Bench Press
Military Press
Bent over row
Bicep Curls
Tricep Extensions
Workout #2
Sets: 2, Reps: 8, Rest: 1 minute, Load: 83%
Bent over row
Military Press
Bench Press
Squat
Tricep Extensions
Bicep Curls
Workout #3
Sets: 2, Reps: 12, Rest: 1 minute 30 seconds, Load: 70%
Bench Press
Mlitary Press
Squats
Bent over row
Bicep Curls
Tricep Extensions
Week 6
Same as above, but with antagonist training (2 minute rest) same parameters
So Bench Press, Bent over rows
So Bicep Curls, Tricep Extensions
So Squat, Military Press
Week 7
Workout #1
Sets: 3, Reps: 18, Rest 2 minutes, Load: 62.5%
Zercher Squat
Decline Bench
Military Press
Lat Pull Down
Hammer Curls
Tricep Extensions (dumbell)
Workout #2
Sets: 3, Reps: 8, Rest: 1 minute, Load: 85.5%
Decline Bench
Lat Pull Down
Military Press
Zercher Squat
Tricep Extensions (dumbbell)
Hammer Curls
Workout #3
Sets: 3, Reps: 12, Rest: 1 minute 30 seconds, Load 72.5%
Military Press
Zercher Squat
Decline Bench
Lat pulldown
Hammer Curls
Tricep Extensions (dumbbell)
Week 8
Same as above, but with antagonist training (2 minute rest) same parameters.
So Decline Bench, Lat PullDown
So Hammer Curls, Tricep Extensions (dumbbell)
So Zercher Squat, Military Press
Hope you like the workout. The routine keeps you body guessing while slowly increasing the loads. Hope you make great gains. (keep the cardio to a minimum for best results).
* Credit to T-Nation and Chad Waterbury for the basics of this routine.
* On Antagonist Training weeks, Keep the Parameters (load, sets, reps,) the same. On antagonist training weeks you get 2 minute rest between sets and the sets are done in pairings.
*After the workout take 2 days of rest.
* It would be helpful if you knew the max for your Bench, Military Press, Squat, Deadlift, (and if you want bicep curls, tricep extensions).
* Abs are not included in the workout, but you can include them if you want.
* Do the exercises in the order they are in. From top to bottom.
* There are 6 exercises in each workout, 4 compounds, and 2 single-joints.
* There are a total of 24 workouts
The Routine:
WEEK 1
------------
Workout #1
Sets: 3, Reps: 5, Rest: 1 minute, Load: 86%
Squats
Bench Press
Military Press
Bent over row
Bicep Curls
Tricep Extensions
Workout #2
Sets: 3, Reps: 8, Rest: 1 minute, 30 seconds, Load: 78%
Bench Press
Military Press
Bent over row
Squat
Tricep Extensions
Bicep Curls
Workout #3
Sets: 2, Reps: 15, Rest: 2 minutes, Load: 65%
Bent over row
Squat
Military Press
Bench Press
Bicep Curls
Tricep Extensions
Week 2
Same as above, but with antagonist training (2 minute rest)
So Bench/Bentover row
So Bicep Curl/ Tricep Extension
So Squat/Deadlift
Week 3
Workout #1
Sets: 4, Reps: 5, Rest: 1 minute, Load: 88.5%
Zercher Squat
Decline Bench
Military Press
Lat Pull Down
Hammer Curls
Tricep Extensions (dumbell)
Workout #2
Sets: 4, Reps: 8, Rest: 1 minute 30 seconds, Load 80.5%
Lat Pull Down
Military Press
Decline Bench
Zercher Squat
Tricep Extensions (dumbell)
Hammer Curls
Workout #3
Sets: 3, Reps: 15, Rest 2 minutes, Load 67.5%
Decline Bench
Lat Pull Down
Zercher Squat
Military Press
Hammer Curls
Tricep Extensions
Week 4
Same as above, but with antagonist training (2 minute rest)
So Decline Bench, Lat Pull Down
So Hammer Curls, Tricep Extensions
So Zercher Squat, Military Press
Week 5
Workout #1
Sets 2, Reps: 18, Rest: 2 minute, Load: 60%
Squats
Bench Press
Military Press
Bent over row
Bicep Curls
Tricep Extensions
Workout #2
Sets: 2, Reps: 8, Rest: 1 minute, Load: 83%
Bent over row
Military Press
Bench Press
Squat
Tricep Extensions
Bicep Curls
Workout #3
Sets: 2, Reps: 12, Rest: 1 minute 30 seconds, Load: 70%
Bench Press
Mlitary Press
Squats
Bent over row
Bicep Curls
Tricep Extensions
Week 6
Same as above, but with antagonist training (2 minute rest) same parameters
So Bench Press, Bent over rows
So Bicep Curls, Tricep Extensions
So Squat, Military Press
Week 7
Workout #1
Sets: 3, Reps: 18, Rest 2 minutes, Load: 62.5%
Zercher Squat
Decline Bench
Military Press
Lat Pull Down
Hammer Curls
Tricep Extensions (dumbell)
Workout #2
Sets: 3, Reps: 8, Rest: 1 minute, Load: 85.5%
Decline Bench
Lat Pull Down
Military Press
Zercher Squat
Tricep Extensions (dumbbell)
Hammer Curls
Workout #3
Sets: 3, Reps: 12, Rest: 1 minute 30 seconds, Load 72.5%
Military Press
Zercher Squat
Decline Bench
Lat pulldown
Hammer Curls
Tricep Extensions (dumbbell)
Week 8
Same as above, but with antagonist training (2 minute rest) same parameters.
So Decline Bench, Lat PullDown
So Hammer Curls, Tricep Extensions (dumbbell)
So Zercher Squat, Military Press
Hope you like the workout. The routine keeps you body guessing while slowly increasing the loads. Hope you make great gains. (keep the cardio to a minimum for best results).
* Credit to T-Nation and Chad Waterbury for the basics of this routine.