I do one exercise per body part. I stick to 4 compound movements and finish up my routine with 2 isolation movements. I perform 3 sets of five using heavy weights on day 1, day 2 I perform 3 sets of 8 using moderate weight and day 3 I perform 2 sets of 15 using lighter weight. This routine is based on Chad Waterbury's TBT.
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Full Body Workout Structure
- Thread starter Derwyddon
- Start date
2 per part is probably too much, except for your back.
my fullbody's were something like:
pull-ups
bench press
squats
barbell row
shoulder press
calf raise
and then either a couple sets for biceps, or triceps...depending on whether I did a lot of sets for back, or a lot of sets for chest (since back hits biceps, and you don't wanna over do sucha small muscle, ditto for chest and shoulders working the tris)
i did abs on my cardio days.
my fullbody's were something like:
pull-ups
bench press
squats
barbell row
shoulder press
calf raise
and then either a couple sets for biceps, or triceps...depending on whether I did a lot of sets for back, or a lot of sets for chest (since back hits biceps, and you don't wanna over do sucha small muscle, ditto for chest and shoulders working the tris)
i did abs on my cardio days.
Personaly I'd go for supersets, but thats just cos I like them. But It's not always the best thing for pure strength. anyhow this is what I would do.
A - Squat
B - Deadlift
C1 - Bench press
C2 - bent rows
D1 - Shoulder Press
D2 - Pull ups
E1 - High pulls
E2 - Close grip bench press
Core work
But its still a lot to do in just one workout.
A - Squat
B - Deadlift
C1 - Bench press
C2 - bent rows
D1 - Shoulder Press
D2 - Pull ups
E1 - High pulls
E2 - Close grip bench press
Core work
But its still a lot to do in just one workout.