I need a Full Body Workout that I can get in, Lift, Get out and hit all muscles!

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DanHarris

0
Hi,

I usually do not have time for full body workouts but for the next 3 weeks I will definitely have the time in the Week to workout on any day required, so I can take the days rest in between each workout. I just wondered if you could give me a full body workout that would have a chance of showing ANY results in about 3 weeks (When I would have to go back to a split or make inconvenient life changes to suit a full body).

If there’s a result there I would change to full body for sure. I know I have to eat right but I’m good at that part! Lol. If you do have recommendations for the best Pre and Post workout snacks though I would be glad to hear them!!

If somebody could post me a good full body workout I can try for these 3 weeks that COULD see results as long as I put all the effort in for both the exercise AND Diet. I just want something basic that hits the muscles required of a FBW, no messing, in there, lift, out :D

I will take 1 Day rest in between each weights workout and I am going to do 8-12 reps per set, obviously I can choose the correct weights for myself but I admit I DO need to be told what exercises to do. I just want one handed to me for ONE reason....SO i can get started tomorrow. I WILL research and learn what a good workout consists of, but right now I need something to start asap, then when I have used this for a while I will create my own from the knowledge I have gained!!

Sorry for the long long post, Hope somebody can help me for tomorrow when I plan to start! :D:D:D:D
 
All exercises 5 x 5:
1) Back Squats
2) BB Bench Press
3) Deadlift
4) 1 Arm DB Row
5) Pullups
6) Standing Military Press
 
My workout might increase the strength of all your lifts(compound lifts) by 10 pounds. You workout 3 days a week with the same exercises and only do ONE set for EVERY exercise with 8-12 reps. Make sure you start with a weight you can only do 8 reps with. This is like a kindergarden workout, but it's amasing that it can beat most of everyone's expectations when using it for a few weeks( people never expected to increase their bench press by 20 pounds in a month:D )
MONDAY-WEEK ONE
Bench Press-1x8
Military Press-1x8
Squats-1x8
1 Arm DB Rows or BB Rows-1x8
Deadlift-1x8

WEDNESDAY
Bench Press-1x9
Military Press-1x9
Squats-1x9
1 Arm DB Rows or BB Rows-1x9
Deadlift-1x9

FRIDAY
Bench Press-1x10
Military Press-1x10
Squats-1x10
1 Arm DB Rows or BB Rows-1x10
Deadlift-1x10

MONDAY-WEEK TWO
Bench Press-1x11
Military Press-1x11
Squats-1x11
1 Arm DB Rows or BB Rows-1x11
Deadlift-1x11

WEDNESDAY
Bench Press-1x12
Military Press-1x12
Squats-1x12
1 Arm DB Rows or BB Rows-1x12
Deadlift-1x12

FRIDAY- ADD 10 POUNDS TO ALL LIFTS AND START AT 8 AGAIN
Bench Press-1x8
Military Press-1x8
Squats-1x8
1 Arm DB Rows or BB Rows-1x8
Deadlift-1x8
These are the only lifts I can think of right now, so I hope someone else can post other exercises that I missed... or another workout if you think mine is lame(which what I think is not ). This is like the lazy man's dream workout.:D
 
dcjoey said:
how much are you planning to pay for the provided workout and meal plan?
Click to expand...

When did I say I wanted a meal plan? I said I know what to eat but any recommendations on the best post and pre workout snacks would be cool. I know what to eat, but usually I keep food plain because I don't have so much imagination when it comes to cooking, however I can eat pretty much anything as long as it will do me good since I'm not TOO bothered if it tastes that bad, obviously everybody prefers to eat food that they like the taste of though...Also last time I checked this was a community where people can REQUEST help and hope they get it...I wasn't demanding help and I also did mention that I WILL research into what is good and why but would like to get in to the gym as soon as possible rather than taking a few days to research and plan a workout (I don't get very much time online to do much researching for this anyway, I have a demanding full time job and study full time at University).

To mods: I was not flaming this poster just clearing up a few things about what I was actually looking for when I created this topic, just to make it clear I am not trying to be a freeloader.

Thankyou VERY much to those who have helped out so far, that is what makes this place so great to visit and better than other forums where people will not even help you get off on the right foot, which is all I am trying to do here, nobody wants to waste countless hours in the gym
 
Try power cleaning for under 5 reps.

A good FB routine I'd say would look like:

Power clean, front squat, and press
Chins
Deads
Bench
 
why dont you give us what days you can work out on after this 3 wk period?
that way we can help you with that too.

and i agree, 3 weeks wont give you much results (depends a bit on how advanced you are though) but its better than not training!
 
Well i've looked at things and realise I could arrange things so that I can fit in 3 full body workouts on a Monday, Wednesday, and Friday so I am going to stick with that now as it seems like the best way to work out. Thanks for all of the advice I am going to aim to do three workouts a week.

I will write 3 workouts down on my computer, then each week I am going to perform the 3 workouts, one each day on Mon, Tues, Fri. But each weekI will change the order that I do them in, just to make sure theres some sort of variation in there.

I suppose when I say I wanted to "see" results in 3 weeks to convince me to stay on the FBW I meant everything from:

An increase in strength, A more exciting workout, or even just generally feeling happier and more comfortable utilizing this over a split. Not neccessarily physical results as I do not expect to see these at 3 weeks. If you think how many years of unhealthy eating and not caring I have been through it obviously takes time to counteract this and start to transform your body. But I figure if I stick to my good Diet I have adopted and put in the dedication at the gym and just stick with it I WILL see results, and if I don't I will simply try a different approach to it. I have a never ending supply of motivation and have many reasons to improve myself and I am going to do whatever it takes to do that :D

I appreciate everybodys help so much and I will post up my 3 workouts when I write them tonight to just check that I have nailed it and got all the important stuff in there :) And hopefully people will have a quick look over it, should be up here tonight in this thread when I get in from work.

Many Thanks,
Dan
 
mon,wed,fri,
A)
squat
incline bench
chins
shoulder press
bent-over-row
B)
deadlift
dips
pulldowns
db-shoulder-press
low-pulley-rows
if you do an A)B) routine you can fit in all your exercises horizontal/vertical pulls/pushes etc.
cocentrate on the basic compound moves they use up more energy so you dont need to many exercises if you want to add isos for bis/tris thats up to you.
if you want to do cardio i would say do it on non weight days but if you can only do it on weight days do it after weights and no more than 20mins.
 
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