Need Help With a Full Body routine

C

compute818

0
Okay, iv been doing a split for about 2 weeks now. But I want to go for a full body routine, mainly because im still new and iv read many places that a full body workout would be better. So I want to change everything up.

I no you have to do compound weight training exercises in a full body routine but I hardly no any. So can you guys give me some suggestions on a few exercises.

Also is it okay for a teen, 16 years old to do deadlifts and squats if done properly. Because im thinking of putting does into my program as well =].

Thanks :cool:
 
Sry for the double post. I researched a bit more and found this routine.

Bench Press 1-3 sets, 8-12 reps
Behind the Neck Press 1-3 sets, 8-12 reps
Bentover Rows 1-3 sets, 8-12 reps
Curls 1-3 sets, 8-12 reps
Lying Tricep Extensions 1-3 sets, 8-12 reps
Squats 1-3 sets, 8-12 reps
Calf Raise 1-3 sets, 15-20 reps
Crunches 1-3 sets, 8-12 reps

what do you guys think? good? bad?
 
compute818 said:
Sry for the double post. I researched a bit more and found this routine.

Bench Press 1-3 sets, 8-12 reps
Behind the Neck Press 1-3 sets, 8-12 reps
Bentover Rows 1-3 sets, 8-12 reps
Curls 1-3 sets, 8-12 reps
Lying Tricep Extensions 1-3 sets, 8-12 reps
Squats 1-3 sets, 8-12 reps
Calf Raise 1-3 sets, 15-20 reps
Crunches 1-3 sets, 8-12 reps

what do you guys think? good? bad?
Click to expand...

I think there are too many tricep exercises.
I'd go with (And not necessarily in this order) 3 sets of 10 1 minute 30 second break as you first begin.
bench
squat
deadlift
pullup
dip
bentover row

Someone mentioned earlier that it'd be better to not do squat and deadlift on the same day when you first start, but that is for you to decide. In order to keep your body on its toes, periodically you can change bench (flat bench) to incline, or decline, or dumbbell chest press, and squat to box squat, or lunges, deadlift to straight leg dead lift, bent over row to upright row, etc.
 
compute818 said:
thanks =] Dave

should i add some shoulder and abs too?
Click to expand...

uhh yeah, shoudlers are already worked in the exercises. If you want specificaly more deltoid training, switch up bench with shoulder press for one out of your 3 fbws a week. deltoid are already worked in bench and dips, and traps are in pullups and rows.
 
agree with adler and dave,do the routine dave put up but alternate squats and deads on each day,and when you do the squat day add millitary press.
 
Try this Fullbody WO 3 days per week for four weeks, then change it up.
Use set/rep routine of 3x10, 4x8, 5x5 increasing the weight, for each consecutive day.

BB Back Squat
Bench Press
Bent Over ROw

Dead Lift
Military Press
Pullups

And if you feel like it add these at the end.
Dips
DB Curls
 
Fastlane: While the structure of your workout is good, I don't necessarily agree with doing all those exercises every day of the week.

Compute: Try Fastlane's workout on day 1. Then change things up.

Try This:
Day 1: What Fastlane wrote above.
Day 2: Lunges, Pushups, Chin-ups, StiffLeg Deadlifts, Lateral Raises, Shrugs, bis/tris
Day 3: Incline leg Press, Incline Bench, Lat Pulldown, Front Squat, Dips, DB Bent Over Row, bi's/tris

With this routine you're giving your body the variety and intensity it needs to grow.

Also, the 3 X10, 4X8, 5x5 is good to follow, try it day by day or week by week.
 
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