Full Body Workout Program/Routine

B

bennos

0
If anyone don't mind checking this routine out, it is for a Full Body Workout. Made up myself, I am by no means an expert (you'll probably notice that once you look through the routine, LOL). Comments and advice would be much appreciated.

I want to focus on the back muscles at the moment. What do you think of it? I plan to do this for 6 weeks then change the exercises. Would that be an adequate amount of time or will the body adjust before 6 weeks and not progress as much? I intend to change the weights throughout this routine.

Note: Concentrate on the back
Chest Exercises
Bench Press x warm up bar only (18kg)
Bench Press x 12 reps 10kg plates
Bench Press x 15 reps 10kg plates
Bench Press x 16 reps 5kg plates
Core
Plank x 01:00 x 2
Side Plank (both sides) x 00:30 x 2
Back/Shoulders
Back Lat Pull Down x 20 reps 7 pins
Back Lat Pull Down x 13 reps 9 pins
Back Lat Pull Down x 15 reps 8 pins
Seated Rows x 20 reps machine (15kg)
Seated Rows x 12 reps machine (35kg)
Seated Rows x 12 reps machine (25kg)
Upright Rows x 12 reps 20kg bar
Upright Rows x 15 reps 15kg bar
Upright Rows x 20 reps 10kg bar
Abs
Bicycles x 25 each side
Crunches x 30
Reaching to the side x 25 each side
Arms
Dips x 20
Tricep Extensions x 15 - 12.5kg dumbbell
Tricep Extensions x 15 - 12.5kg dumbbell
Dips x 12
Legs
Lunges x 20 x bar only (18kg)
Lunges x 15 x bar only (18kg)
Lunges x 12 x bar only (18kg)
Stretching

I'm never sure what people mean when they say change routines so the body doesn't get bored. For example, would changing from bench press to flyers after 6 weeks be considered changing routine?
 
you want to focus your movements around 7 basic exercises.
squats
deadlifts
bench
rows
pullups/chins
dips
military press

do 5 compounds a day to begin. you can make a workout A and a workout B
alternate workouts A and B. like this

monday:A
wed:B
fri:A

mon:B
wed:A
fri:B

A
squats
bench
rows
pullups
mil press/dips

B
deadlifts
bench
rows
chinups
mil press/dips

you can choose from a variety of set/rep ranges. i dont know your goals so i cant recommend anything.

this is not set in stone. it is a basic guideline and i think it would work well.
you cant skip squats or deads. sure benching is fun and so are chins but you have to do the kings.
 
Last edited:
Proteinboy said:
do 5 compounds a day to begin.
A
squats
bench
rows
pullups
mil press/dips

B
deadlifts
bench
rows
chinups
mil press/dips

this is not set in stone. it is a basic guideline and i think it would work well.
you cant skip squats or deads. sure benching is fun and so are chins but you have to do the kings.
Click to expand...

I can do squats but deadlifts are a little tough at the moment. I have a lower back pain issue, mild scoliosis (it is a birth defect). I tried deadlifts a couple of weeks ago and it is definitely something I'm going to avoid until my lower back is strong enough.

This workout A & B looks pretty good, it is very similar to my current routine. Covers all the muscle groups.

BTW, What are 'Kings'?
 
Remember order is also important if doing full body in one day.
It's easiest to remember by working your largest muslce groups first and work your way down.
So start with your back, quads, chest, then shoulders and so on...
If doing any cardio, do it after your weights routine.
The treadmil or cycling is no adequate warm up for a weights routine.
 
I agree with Proteinboy... But would like to add that some use on the high intensity interval training HIIT, Tabata Protocol, and Kettlebell use to give you a complete total body work out.

Example:
8 rounds/sets of 20 seconds sprints and 10 seconds rest/active rest. 4 minute of total work...

5 rounds/sets of 500 metre row as fast as you can followed by 20 reps Dumbbells Squat Thrust and 10 Strict Pull ups...

Total body blast.
 
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