It took me two hours to do a full body.. ?

C

Curtis

0
And it hardly seemed like I'd been the gym the next day. Only tender muscle I had the next day was just a little bit on the top of my pec.

What I did;

Ordered by body part, not in what order I did them. I start with the bigger muscles, back/legs/chest and then work onto smaller muscles.

Back -
Dumbbell Deadlift - 4 x 8, pyramiding from 15kg dumbbells to 35kg dumbbell's.
Lat Pull - 3 x 8, pyramiding from 35kg to 50kg.
Seated Cable Row - 4 x 6, pyramiding from 20kg to 35kg

Legs -
Dumbbell squats - 4 x 8 with 25kg dumbbells.
Leg Press - 4 x 6, pyramiding from 40kg to 70kg.
Standing calve raises - 4 x 12 with 50kg.

Chest -
Dumbbell fly - 4 x 8, pyra from 10kg to 30kg db's.
Bench Press - 5 x 8, pyra from 20kg to 50kg.

Bi's -
Standing curls - 3 x 8 with 20kg db's.
Standing hammer curls - 3 x 8 with 20kg db's.
-Secondary from lat pull.

Tri's -
Arm raises (I have no idea what they're actaully called) - 3 x 5 with 15kg db each arm.
Pushdowns with rope - 3 x 8, pyra from 10kg to 30 kg.
-Secondary from bench press.

Shoulders -
Seated shoulder press - 4 x 8 with 20kg db's each hand.
(I don't know why I only did this for my shoulders, I'm stupid...)

Traps -
Shrugs - 2 x 8 with 30kg db's.

Abs/Oliques -
Crunches - 3 x 12
Side crunches (Not sure if that's the name, crunches with your legs to either side though) 2 x 12
Weighted crunches - 2 x 10 with 10kg weight.

I'm not sure if thats everything I done, maybe alittle more. With a 10 minute run at the start and 5 mins fast walk at the end to cool down, along with a little chat with one of the trainers about compound lifts. It took me two hours to get a good workout for everything on me. I just thought to myself, I won't be able to move tomorrow, but I was pritty much fine.

Anyone got any ideas on where I can chop time off? I don't rest for like 5 minutes between sets, only 60-90 seconds between sets and afew mins between different exercises. Is it a bad idea to try and put in 3 lifts per part or?

Thanks, Curtis.
 
that's way too much work. read around and figure out what a real FBW should look like.. it doesn't have to be more than like 6 exercises
 
Karky said:
that's way too much work. read around and figure out what a real FBW should look like.. it doesn't have to be more than like 6 exercises
Click to expand...

I know, but it feels kind of retarded to just stop when I've still got it in me. I guess I should put the weight right up.
 
I used to do full body workouts and always have to change them up all the time until I can get done with everything in less than an hour, but everything I have created took about 2 hours to complete. I have posted around multiple times to find a good routine that I can try based on my goals to get me under an hour, but then I gave up. Now I split all the exercises in half to 3 days a week for one half and 3 other days a week for the other half. Mon, Wed, Fri and Tue, Thurs, Sat. I could of done 2 days a week for each half, but I decided to stick with 3.


I recommend trying to split your workout in half (your choice) and experiment with it.

My opnion on the trapz - I don't think you need to do shrugs because what it did with me was made my upper trapz tight (lower trapz weak) and hunched/round shoulders. I don't think you want that. They get enough work already.

What is your goal by the way?
 
An upper/lower split is a good idea if you feel like it's taking too long and you have plenty left in the tank. It will probably allow you to use more challenging weight and maybe add even more exercies in if you feel you can handle it. I think your exercise choice is fine.
 
xswtsalvationx0 said:
What is your goal by the way?
Click to expand...

Just to bulk up a lot more. I'm 125lb and I look pritty lean, and it looks like I'm alot heavier. I've really sorted my diet out though but don't seem to be putting on many lb's. More consistancy in the gym is what I need. I'm now going within 3 days of my last visit, instead of going twice a week.

Thanks for your knowledge guys. ;)
 
From what i understand after about an hour the returns will diminish rapidly. You should work hard for an hour and then begin recovery.
 
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