So here it is...

G

Gags1892

0
My first trip to the gym in a while tomorrow, and I'm going to start fresh. I've been doing a lot of reading on the forum, and I put something together.

Please let me know how to get the most out of M/W/F full-body workouts:

8-12 reps, 3 sets

Chest: Flat/Incline flyes, flat/inclince bench press
Legs: Squats
Back: Deadlifts, rows, pull-ups, lat. pull-down
Shoulders: Military press, shrugs, lat. raises
Arms: Bi's--> DB curls, preacher curls; Tri's--> Tri push-down, kickbacks, dips
Core: Once a week

What do you think?
 
what do you mean by core once a week?

I would vary the reps, one day heavy, one moderate, one light (higher reps).
Day one between 4-6 reps , day two 8 reps, day 3 at 12 reps.
Try to keep each exercise between 24 and 36 reps.

Have variation, for example it would be extremely difficult to do back squats and conventional deadlifts every workout, in addition to presses rows and whatever else.

For example, front squat and conventional deads, or RDL's and back squats, work in some sumo squats, etc...

Take out the flys, you should be have one upper push movement (compound) and it should be a pressing exercise.

Kickbacks are crap also, stick with dips, close grip, pushdowns, skull crushers, extensions...
 
Agreed with AJP 100%, although squats, deadlifts, benching, military presses, and rows are gonna be brutal for the first time at the gym. Be sure to take it easy bro, and good luck!
 
and I too am with AJP here...lose the flyes, and only 1 compound chest exercise is needed. you can feel free to do flat bench one day, incline another day, and maybe switch to dumbbells and either flat or incline on the 3rd day.

you should work your abs 2-3 times a week as well...they're muscles like any other body part. the other half of your core, the lower back, should get worked sufficiently through squats, and the variations of deadlifts (std. , romanian, and stiff leg)

The workout you've listed would take me 90 mins to do properly, and would definitely overtrain me. I'd probably puke or pass out before i finished.
 
Think in terms of movement planes, rather than body parts.

Glute-dominant: Deadlift
Quad-dominant: Squat
Horizontal Push: Bench Press
Horizontal Pull: Bent-over Row
Vertical Push: Shoulder Press
Vertical Pull: Pull-up

Food for thought.
 
Thanks a lot Timmy, that's a very interesting point. I'm a newbie to the full-body workout program, so every piece of info I can get, I'm thankful for.
 
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