can someone give me a nice fullbody routine

D

Dukes

0
i just switch forma split to a full so i got a push and pull routine but can someone give me a full body routine something i can use for a couple of months, i saw the chad waterbury workout but that a 3 week or somehting program. i just want something simple enough to use for a routine 3x or 4x a week. thanks
 
Here you go:
A few body workout should consist of these movements

Quad/Glute Push Movement
Ham Pull Exercise
A Horizontal Press (Upper)
A Horizontal Pull (Upper)
Vertical Pull (Upper)
Vertical Press (Upper)
Abdominal/Forearm/Calf Movements

So I'll give you 2 workouts: Workout A and Workout B which you will alternate. So for example:
Workout A, Rest, Workout B, Rest, Workout A, Rest, Rest next week---
Workout B, Rest, Workout A, Rest, Workout B, Rest, Rest then repeat

Workout A
Squats
Straight- Legged Deadlift
Bench Press
Bent-rows or Inverted Rows
Chin-ups
Dips
Addominal- core workout: plank, side planks, crunches, side crunches, backextensions, leg raises
Calves- Seated Calve Raises, Calve Raises, Tibia push (works all 3 parts of calves)
Forearm- Forearm push (hold bar behind back, palms facing out, and push forearms)

Workout B
Deadlift
Bulgarian Split Squat
Dumbbell Bench Press
Upright Rows
Pull-ups
Military Press
Adominal- Same as above
Calves- Same as above
Forearm- Same as above

And lastly get good post-workout nutrition like a protein shake.

Thats a good workout I did for you. Of course adjust it to your needs and every now in then add some rotor cuff work or unilateral work.
 
I would go with Waterbury's TBT, you don't have to follow it for a set period of time. I mean, you don't have to stop what you're doing after three weeks only because it uses three weeks as an example for the sets and reps.

I would use TBT, and use the guidelines of exercises, frequency, sets, reps, etc...
 
AJP said:
I would go with Waterbury's TBT, you don't have to follow it for a set period of time. I mean, you don't have to stop what you're doing after three weeks only because it uses three weeks as an example for the sets and reps.

I would use TBT, and use the guidelines of exercises, frequency, sets, reps, etc...
Click to expand...

I remember doing this after football season. It skyrocketed my bench.
 
jmanjman47 said:
Here you go:
A few body workout should consist of these movements

Quad/Glute Push Movement
Ham Pull Exercise
A Horizontal Press (Upper)
A Horizontal Pull (Upper)
Vertical Pull (Upper)
Vertical Press (Upper)
Abdominal/Forearm/Calf Movements

So I'll give you 2 workouts: Workout A and Workout B which you will alternate. So for example:
Workout A, Rest, Workout B, Rest, Workout A, Rest, Rest next week---
Workout B, Rest, Workout A, Rest, Workout B, Rest, Rest then repeat

Workout A
Squats
Straight- Legged Deadlift
Bench Press
Bent-rows or Inverted Rows
Chin-ups
Dips
Addominal- core workout: plank, side planks, crunches, side crunches, backextensions, leg raises
Calves- Seated Calve Raises, Calve Raises, Tibia push (works all 3 parts of calves)
Forearm- Forearm push (hold bar behind back, palms facing out, and push forearms)

Workout B
Deadlift
Bulgarian Split Squat
Dumbbell Bench Press
Upright Rows
Pull-ups
Military Press
Adominal- Same as above
Calves- Same as above
Forearm- Same as above

And lastly get good post-workout nutrition like a protein shake.

Thats a good workout I did for you. Of course adjust it to your needs and every now in then add some rotor cuff work or unilateral work.
Click to expand...

how many sets/reps do you recommend?
 
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