hows this workout

E

Emm

0
I'm trying to tailor a full body workout for myself for MWF, I'd like to know what you guys think about these exercises and if they are good for a full body workout. Am I working my back enough?

Roman chair leg-raises
Dead lifts
Lunges
Bench dips
Bent over rows
Stability ball crunches
Back extensions
Push ups or bench press

Also I've always had trouble knowing how much weight I should lift and how many reps, I've read so many pieces of info on fitness and it tends to get confusing when everyones saying something different. Say I'm lifting in reps of 10, should the weight be enough so that it burns by the 10th rep? If I feel I can do more than 10 should I up the weight? Well I'm sure I have many more questions, I'll prob post up a journal later so I can keep better track of myself. Thanks for the help.
 
I like the look of this a little better:

SQUAT
DEADLIFT
BENCHPRESS
BENT OVER ROWS
OVER HEAD PRESS
CHIN/PULLUPS.

I think that if you base your FBW on the above(or variations of) you won`t go far wrong,maybe even throw a couple of isolation lifts in at the end of your workout to maybe tweak what you think could be lacking.

As for your quesion about sets/reps 4x10 seems fine.

Good luck:D
 
I would add two more unilateral leg exercises to the above list the split the list in two and alternate each workout. I don't think it is good to recommend deadliftfs and squats in the same workout.

I.e. I would do something like this

Workout A
Squats
Lunges
Bench press
Bent-over rows

Workout B
Deadlifts
Split-squats
Chin-ups/lat pull-downs
military press

Try to alternate your workouts between schemes of 5x5, 4x6, 3x8 and 3x10....making sure that you select a weight that allows you to do the required reps but fail on any additional reps. Hard to judge? yes at first, but you will get used to it quickly.
 
marko157 said:
I like the look of this a little better:

SQUAT
DEADLIFT
BENCHPRESS
BENT OVER ROWS
OVER HEAD PRESS
CHIN/PULLUPS.

I think that if you base your FBW on the above(or variations of) you won`t go far wrong,maybe even throw a couple of isolation lifts in at the end of your workout to maybe tweak what you think could be lacking.

As for your quesion about sets/reps 4x10 seems fine.

Good luck:D
Click to expand...

Well said Ricky Hatton er marko157 ;)
 
JTM said:
I would add two more unilateral leg exercises to the above list the split the list in two and alternate each workout. I don't think it is good to recommend deadliftfs and squats in the same workout.

I.e. I would do something like this

Workout A
Squats
Lunges
Bench press
Bent-over rows

Workout B
Deadlifts
Split-squats
Chin-ups/lat pull-downs
military press

Try to alternate your workouts between schemes of 5x5, 4x6, 3x8 and 3x10....making sure that you select a weight that allows you to do the required reps but fail on any additional reps. Hard to judge? yes at first, but you will get used to it quickly.
Click to expand...

Why not the following :-

Workout A
Squats
Dips
Bench press
Bent-over rows

Workout B
Deadlifts
Front Squats
Chin-ups/lat pull-downs
Military press

I cannibalised the list from here but it lists other exercises that you can do.
 
Thanks for the suggestions, I'll it try out today. 4 sets is a good idea, I don't know why I never thought about it before.

I was wondering if it would be too much if I did the FBW MWF and did some resistance training on TTh. My parents just got a total gym 1100 and its pretty fun to use.
 
Emm said:
Thanks for the suggestions, I'll it try out today. 4 sets is a good idea, I don't know why I never thought about it before.
Click to expand...

Give Ricky Haton some rep++ for suggesting 4 sets.

Emm said:
I was wondering if it would be too much if I did the FBW MWF and did some resistance training on TTh. My parents just got a total gym 1100 and its pretty fun to use.
Click to expand...

IMO the looks gimickee and if it does what it claims on the ad, would hit the same body part as your FBW. For some cardio why not a run in the a.m. on MWF? Or some light cardio after your workout?
 
blackbeard said:
Give Ricky Haton some rep++ for suggesting 4 sets.
Click to expand...

Will do, thanks Ricky.



IMO the looks gimickee and if it does what it claims on the ad said:
I do cardio at the gym as well after my weight lifting, usually I hop on the treadmill or elliptical for 20-30 minutes. I figured since the total gym was there I might as well use it. I agree that it's not as good as the weights but its something different, mostly I'm wondering if I'm hurting myself by doing both?

Back to cardio, this is my weakest point. I did a fitness test for my health class and we tested cardiorespitory systems with the 3 minute step test. We did step-ups for 3 mins then checked our heart rate, my HR was near 130 which fell under poor. I'm not over weight and am pretty fit in the other areas of fitness. I was wondering if having asthma as a kid had any effect on this? Sometimes just running up the stairs or making a quick movement after sitting causes my heart to beat harder and pulse to pick up, just doesn't seem normal.
Click to expand...
 
Heres a kinda dumb question: Should I workout using the same weight in all my exercises? Or do the most that I can do with that exercise? Such as doing overhead presses I can only do sets with 15 lb dumbells, but with bent over rows I can do 25lb.

Oh and also how long does it usually take you guys to do a FBW? I only have 50 minutes at the gym to work with, should I be able to fit it in + cardio in that time? Yesterday I had to skip 1 or 2 exercises and do only about 10 min cardio, maybe I'm just slow.
 
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Do the most you can do with each exercise. Some muscles are bigger than others and can handle more weight. If you were to use the same weight all the time, some muscles will not get the workout they need.
 
Emm said:
Oh and also how long does it usually take you guys to do a FBW? I only have 50 minutes at the gym to work with, should I be able to fit it in + cardio in that time? Yesterday I had to skip 1 or 2 exercises and do only about 10 min cardio, maybe I'm just slow.
Click to expand...

45 Minutes is about average for me, but I only do 4 exercises. Time your rests between each set 60-90 seconds should do it. I've noticed that I'll rest way too long if I don't time myself. Also, I think 4 sets of 10 is a bit much, 3 sets of 10 is fine in my opinion. That should free up a little more time.

Assuming that your goal is to build muscle, don't worry about cardio.
 
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