First week of full-body. Routine ok?

[Rikitikitembo]

Been doing splits for the last few months. I've cut out isolation excersises all together.

My routine consists of.


DB Bench Press
Incline DB Bench Press
Seated DB Shoulder Press
Cable rows
Bent-over rows
Stiff legged Deadlift
Squats
Lunges



Monday 5x5

Wednesday 3x8

Friday 5x5


After monday and wednesday workouts I left the Gym feeling balanced and like I done a whole lot more than my old split routine.

 

[Cynic]

DB Bench Press
Incline DB Bench Press
Seated DB Shoulder Press
Cable rows
Bent-over rows
Stiff legged Deadlift
Squats
Lunges

No. There's two schools of thought on this:

planar movements:
Hip Dominant
Squad dominant
Horiz push
Horiz pull
Vert push
Vert pull

That six core movements. You got eight, because you doubled up on horiz push and pulls.

The other ideology is:

Squat
Deadlift
Lunge
Push
Pull
Twist

"New Rules of Lifting" uses this school.

That's also six, but again, you have eight because you tripled up on push and doubled on pull, but you left out twist, which is another nomenclature for core work.

 

[Rikitikitembo]

No. There's two schools of thought on this:

planar movements:
Hip Dominant
Squad dominant
Horiz push
Horiz pull
Vert push
Vert pull

That six core movements. You got eight, because you doubled up on horiz push and pulls.

The other ideology is:

Squat
Deadlift
Lunge
Push
Pull
Twist

"New Rules of Lifting" uses this school.

That's also six, but again, you have eight because you tripled up on push and doubled on pull, but you left out twist, which is another nomenclature for core work.

You are pretty fond of that book huh?

What twist excercises are good?

 

[Cynic]

You are pretty fond of that book huh?

I'm sub 190 after the break-in program. If it gets me down to 170-175 by Dec 2nd, I'll have even more praise for it.

FWIW, I used to do the first ideology, but I figure both Lou Schuler and Alwyn Cosgrove are CSCSs and Alwyn is even more educated and certified, they know what they are doing, moreso than you or I.

What twist excercises are good?

Swiss ball crunch, weighted or not.
Swiss ball lateral roll.
Swiss ball russian twists.
Russian twists.
Swiss ball crunch with medicine ball throw.

that's a few he lists.

 

[malkore]

Just backing up Cynic's advice. With full body routines, you typically do them 3 times a week...and with that frequency, you can't really have tons of volume for one muscle group, or it won't be recovered the next time you lift, and that'll lead to poor gains, and likely over training of that muscle group after a few weeks.

if you really give 5 sets of 5 reps of heavy weight on the bench press, you shouldn't need 5 sets of incline bench to 'finish' the chest...it should be 'done' at this point.

However, feel free to do flat bench on monday, incline wednesday, and flat again on friday. then you still get the benefits of different angles/exercises for the same body parts, for better overall strenght and size.