Rookie said:
Hi. I've heard about full body routines but i still dont know much about them. Can someone construct a full body routine for me? I have no access to a gym but i do have money to buy the equipment. Along with the full body routine i plan to run in the mornings and bike in the afternoons everyday. Is this ok? what im hoping this workout will achieve is large and more cut arms and a six pack. Someone help me out here!
Rookie
Also: Im completely clueless. I need to know how many reps and sets to do and how long i should do these exercises. Thanks1
Try this
Source: Elitefitness.com
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Barbell rows – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups
Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
Deadlifts – 4 sets of 5
Sit-ups – 3 sets
Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Barbell rows – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each
Key Features:
* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…
* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline.
* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
Many people have had steroid like results from this program including myself.
Its not uncommon to gain 15 lbs and add 50 lbs to all your lifts.
