Full body workout- good? (for cutting or bulking?)

[snorkles]

Hi some time ago looking at these forums I built up my Full body workout plan. Is it good? and what is it best for..cutting or bulking? (currently using 16kg dummbells,increasing 1kg every 1-2 weeks)

Chest- flat bench dumbbell press x 32 (4 sets of 8 reps)
*looking to improve my chest as it is the only part where I am not that happy with.

Shoulders- Military press x 32 (4 sets of 8 reps)
Shoulder shurgs (for traps) x 40 (4 sets of 10)

Biceps- Bicep curls x 32 (4 sets of 8 reps)

Triceps- Tricep extensions x 30 (3 sets of 10 reps)
Bench dips x 30 (3 sets of 10 reps)

Forearms- Reverse Curls x 30 (3 sets of 10 reps)

Legs- Dumbbell squats x 32 (4 sets of 8 reps)
Deadlifts x 32 (4 sets of 8 reps)
Lunges x 16 (on each leg) (4 sets of 4 reps per leg)
Calves lifts x 30 (3 sets of 10 reps)

Back- Bent over dumbbell row x 32 (4 sets of 8 reps)

obviously I start with the larger muscles and do the compounds first. takes me about 1 hour.

as for the abs I do the basic-

leg raises x 60 (reps of 20 per set),
weighted situps with the dummbell x 45 (15 reps per set) and some crunches
weighted side bends x 30 (15 per side)
oblique crunches x 40 (20 per set)
side jacknife (20 per side)



ab workout lasts about 15-20mins. so total FBWO time is about 1hr 20-30mins.

 

[Adler1983]

That's an awful lot of work for one workout. Are these the exercises that you do each week? Or each workout? If these are only one workout I think you should focus on paring that down a bit. How long do your workouts usually last?

Search the forum for full-body workouts.

When I perform full-body workouts I usually perform two legs (IE: Squats, curls) two push (IE: Flat Bench and Overhead press) and two pulls (IE: Pullups, and bentover rows).

 

[goergen1]

Its not that much work. snorkles is only using 16kg DB's. Which will not be all that taxing.

If these are only one workout I think you should focus on paring that down a bit.

The work should only be pared down if the weights being used are very taxing. I am under the impression that most of this work is not done anywhere near failure. (considering the same weight is being used for every exercise)

Is it good? and what is it best for..cutting or bulking?

It is good if all you have are 16kg DB's. If you have more weight to use for the larger muscle groups, I would consider changing things up.

What are your goals with this workout?? You have a journal here right??? I will look at that for more information as well.

 

[Krodad]

There is no way I could do all that in 1 hour. I would have to agree that the weight needs to be bumped up a bit in order to really make some gains...this being the case, I would not exactly say this is sufficient during cutting and certainly not as a bulking phase formula.

For a full body workout, you seem to spend a lot of time on bis/tris/forearms. No problem to throw a few of these in at the end of the workout, but remember that ramping up on some of the other things will work out these groups as well.

One last minor thing...remember that leg lifts are not really an ab workout. Sure, they fatigue the abs to a degree, certainly enough to affect the other ab excercises, but those are primarily for your hip flexors...do them on a "leg day". If you are not running the abs through a range of mothion, they are not being worked.

 

[snorkles]

Its not that much work. snorkles is only using 16kg DB's. Which will not be all that taxing.



The work should only be pared down if the weights being used are very taxing. I am under the impression that most of this work is not done anywhere near failure. (considering the same weight is being used for every exercise)



It is good if all you have are 16kg DB's. If you have more weight to use for the larger muscle groups, I would consider changing things up.

What are your goals with this workout?? You have a journal here right??? I will look at that for more information as well.

I can add up the dumbbells up to 30kg but I have been progressing week after week so 16kg for 8 reps is CURRENTLY the maximum. As long as I am feeling it difficult I know that i am putting my body to its extreme and than I add 1kg at the end of each week so by time (lets say b xmas),yes, I would have put on some serious weight. I am not in a hurry. my journal is this:

http://training.fitness.com/journal/snorkles-six-pack-abs-goal-journal-8-28717.html#post237431

and yes, I am leaving the biceps,triceps and forearms as the last thing on the menu. i call them additional things just to make sure i hit those areas. I do this FBWO for 3 times a week. thanks for the help. so basically the program is not bad but it will give me much more benefits if I add weight no?

 

[goergen1]

16kg for 8 reps is CURRENTLY the maximum.

For every exercise??? I doubt it. Use more on the exercises you can do more on. I can see the 16k for 8 reps being challenging for the curls, triceps, and shoulder presses.

Certainly not for squats and deadlifts. Most likely not for the bench press either.

Correct me if I am wrong.

 

[snorkles]

For every exercise??? I doubt it. Use more on the exercises you can do more on. I can see the 16k for 8 reps being challenging for the curls, triceps, and shoulder presses.

Certainly not for squats and deadlifts. Most likely not for the bench press either.

Correct me if I am wrong.

yes yes for the squats/ daedlifts and bench press I feel I can do more but thats why I am increasing the weight every week so by time I will be lifting serious. but I am mainly concerned with the programm itself. is it going to give me good results?