full body routine

G

GianG

0
I'm 5'8" 155 lbs on a bulking routine that was suggested by a few of the members here a few months ago. I was 130 lb~ at the time I posted for help, might find my topic somewhere if youre bored. Anyhow i'm still in bulking and this is my routine.


Bench Press;
135 lb; 10 reps
155 lb; 8 reps
175 lb; 6 reps
185 lb; 3-5 reps
200 lb; 1 rep Max

Deadlift;
135 lb; 10 reps
155 lb; 10 reps
185 lb; 8 reps
200 lb; 4-6 reps

Lat pulldown;
80 lb; 10 reps
90 lb; 10 reps
100 lb; 6-10 reps
110 lb; 4-6 reps

Bent over Rows;
10 reps 35 lb dumbbells
10 reps 40 lb dumbbells
10 reps 45 lb dumbbells
8-10 reps 50 lb dumbbells

Military press;
10 reps; 65 lb barbell standing
8-10 reps; 85 barbell standing
6-8 reps; 95 barbell standing

This is it for mon, wed, and fri. same thing.

im seeking if i should adjust things or add squats somewhere in there, if so, where should I add squats.

i alternate every week starting with bench and deadlift.

im constantly getting gains and adding weight every week or 2 but if there any more advice out there id appreciate it thanks.
 
You should definetly add squats imo. I read somewhere that recruit 67% of all muscle fibres in one rep. Also i dont really pre define reps per set, i go till failure and if i cant do over about 12 i will add more weight.
 
I'm curious how much effective effort you can put into this workout, without falling short on particular movements. You have a lot of big movements, that are usually very draining.

If it works for you great. I like Tony's idea. Or break it up with unilateral work as well (i.e. instead of db 2 arm bentover row/ do 1 arm instead). This will save your fuel to really increase the weight and endure the reps.
 
trainerty said:
I'm curious how much effective effort you can put into this workout, without falling short on particular movements. You have a lot of big movements, that are usually very draining.

If it works for you great. I like Tony's idea. Or break it up with unilateral work as well (i.e. instead of db 2 arm bentover row/ do 1 arm instead). This will save your fuel to really increase the weight and endure the reps.
Click to expand...

The bench and deadlift aren't too draining, but once I get into the final sets of the pulldowns then into rows and military presses, my forearm is already tensed up and my bicep/tricep/shoulder area are starting to get burnt, so sometimes i lessen the weight so I can have proper form while doing it.

I plan to add squats, so should I say have a week doing Bench/Deadlift as the really big compound and then the week after do Bench/Squat(I run long distance track on the side so i don't really need strong lower body but I could use more mass on my quads/thighs)
 
tonymcclellan said:
You could make two workouts, with squats the focus in one and deads the focus in the other.
Click to expand...

How would I go about this? Would I alternate it week to week?

Example:

Week 1: bench, squat, pulldown, rows, military press
Week 2: bench, deadlift, pulldown, rows, military press

?
 
GianG said:
How would I go about this? Would I alternate it week to week?

Example:

Week 1: bench, squat, pulldown, rows, military press
Week 2: bench, deadlift, pulldown, rows, military press

?
Click to expand...

Thats about right. Or you could put in Squats and Romanian Deadlifts into the same workout. I would also suggest you switch your routine up every now and then so you don't start adjusting to it. Definetely start the squats though; but get the technique perfect before you start adding on the heavy weights. Some guidelines- toes pointed ahead, back straight, barbell on traps, lower with hips meaning your knees shouldn't go past your toes.
 
GianG said:
How would I go about this? Would I alternate it week to week?

Example:

Week 1: bench, squat, pulldown, rows, military press
Week 2: bench, deadlift, pulldown, rows, military press

?
Click to expand...

No not at all. You have workout 1 and workout 2 and they are completely different. You just alternate them each time you hit the gym. For instance:

W1
Squats
Row
Mil Press
Lunge

W2
Deadlift
Bench
Chinup or Pulldown
Romanian Deadlift

This is purely an example.
 
Okay, thanks for all the input. I'll definitely start incorporating squats into my routine and switch up exercises weekly for something new. See you guys around ^^
 
thats exactly what i did. split it into 2 workouts, and alternating the focus from squats and deadlifts every time. it works great. i was also doing 5 big compounds 3 times a week. yea it was hard but not too hard to get through all 5. i supersetted with full rest with 1 minute-90 second rest in between.

example:
squats
pullups
bb bench
bb rows
bb mil press

do 1 set of squats, rest 1 minute, do 1 set of pullups rest 1 minute, do 1 set of squats rest 1 minute...ect until squats and pullups are done.

then start with bench and rows.

this helps me save time and stay stronger throughout the workout. i love supersetting with full rest.
 
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