FBW - Specific order of exercises ?

M

mhorsman

0
I'm curious as to peoples thoughts on the order of exercises in a FBW. Currently I have the following in the order I perform them:

Squats (alt with leg press)
Standing Calf Raise (Issolation but I have skinny calves)
Bench Press
Lat Pulldowns
Delt Raise
Seated Row
Dips
Crunchs / leg raises
Cardio

My understanding is to work the large muscle groups first (legs, chest, lats) but I'd be keen to know if I should be doing it different or even alternating the order.

Also any suggestions for compound exercises to alternate with the above ?
 
big to small. finish compounds before isolation, that's the basic rule.

Also, don't alt squats with leg press. squats rule, leg press suck.
 
I don't see any hip dominant exercises here. Its better if you alternate between a squat (or any quad dominant exercise compound) and a hip dominant exercise (deadlifts, pull throughs, good mornings, etc. are examples of hip dominant movements)
 
Thanks guys... looks like I'll be reading up on correct form for deadlifts :)

Can you suggest any suitable compound exercises (or good links) to alternate with the rest of my workout so I can build an A/B/A type training schedule ?

Thanks again
 
Bench press - millitary press (or similar vertical push movement)
lat pulldowns - pullups or chinups, if you can do them
seated row - bent over BB row
dips - pushups
squats - deadlifts, RDLs,
Usually people alternate between doing horizontal pushing and pulling (rows and bench pressing, etc) with vertical pushing and pulling (military press, pulldowns, pullups, etc) but since you've already got both vertical and horizontal pull in there there's no point in alternating the pulling like that.

for technique advice check out the technique article sticky.
 
mhorsman said:
I'm curious as to peoples thoughts on the order of exercises in a FBW.

My understanding is to work the large muscle groups first (legs, chest, lats) but I'd be keen to know if I should be doing it different or even alternating the order.

Also any suggestions for compound exercises to alternate with the above ?
Click to expand...

If you do full body workouts, generally speaking, the rule of thumb I've heard most often for exercise order is to ' train from the ground up ' ( i.e. legs before upper body ) and ' from the center of your body outward ' ( i.e glutes before calves & chest / back before forearms etc. )

With respect to working muscles from ' the center of the body outward ' - I usually apply that rule from a posterior perspective of the body.........

lower body: glutes -> quads / hams -> calves

upper body : back / chest -> delts -> bi's / tri's -> forearms​

In the case of abs, given the main ab muscles can act as stabilzers for some leg and back exercises, I'd probably want to leave abs till last before targeting those ab muscles as the prime movers in some ab exercise ...but that's just me.:)
 
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