full body workout

J

josh 60

0
I try to work my complete body every other day (abs on seperate days)

This is what my daily workout consist of:

bench presses 3x10
dead lifts 3x10
shoulder press 2x10 (im trying work up to 3 sets)
preacher curls 3x8
flys 3x10
bent over one-armed rows 3x10
skull chrushers 3x10

I dont work out for more than an hour but i usually have 10-15 minutes left what exercises could i ad that would benifit me most?
 
Squats are super important for the axial skeleton.

As the skeleton goes, so goes the body! If you have a good, strong skeletal structure, you'll be able to handle the stress of greater weights all around -- or at least with much less risk of injury.

By early adulthood (18 - 30) you should work to reach your maximum bone mass density. This will ensure that you don't suffer from bone loss or repeat bone fractures later in life as you train.
 
No chins, dips, or pull ups?

You might try interchanging squats, deads, and good mornings with each workout so that it's a bit different.
 
Josh: Perhaps you would find it beneficial to choose 3 movements for each muscle group (IE Flat bench, incline bench, dumb bell bench or squats, deadlifts, lunges etc) and perform one on each day of your workout. I perform full body workouts too, the largest muscle groups get to exercises each day. By doing this you are sure to include a number of essential exercises each week.
 
I agree with Adler - pick three exercises per major muscle group (chest), and rotate them every workout. For chest I'd do flat bench, incline bench, and flyes. Also make sure on your bench press that you are using dumbbells at least 50% of the time. dumbbell moves incorporate more stabilizer muscles as well as giving a better range of motion.

For smaller muscle groups like biceps, you could probably get away with rotating between only 2 exercises...but there are enough variations out there that you could rotate between 3 (dumbbell curls, preacher curls (barbell) and hammer curls)

And definitely get some leg exercises in there.
 
thanks


I will try adding some variation.

Im going to buy a better bench when I get the money. I cant do inclines on the one I have now and its only about 30" wide and I have a 7 foot bar.

Should I be doing shrugs or are there more effective exercises for my shoulders? Right now Im just doing shoulder presses.
 
Personally; I"m not a fan of shrugs. Try upright rows in their place. Overhead presses are great for shoulders. Do them standing instead of sitting to really challenge your body. Once a week rather than overhead press, I do a lateral raise/rear delt reaise superset.
 
No, keep it simple. If you're a beginner, do 3 sets of 8-12 reps (6-10 adds bulk, 10-15 adds definition), never limit yourself to just 10 reps. If you're a beginniner, just do 1 exercise per body part, MWF. After a few months, you can adjust it and build up to 2 exercises per body part with different days, then after some more build up to 3 and then 4, depending on the muscle group. But start light, 9 exercises (for 9 body parts), MWF, and don't forget warm-up and cool down. For cardio, warm up before the workout; for muscle building, warm up after the workout.
 
josh 60 said:
Should I be doing shrugs or are there more effective exercises for my shoulders? Right now Im just doing shoulder presses.
Click to expand...

99.9% of the time i agree with adler, but i love shrugs. they gave me buldging traps. but i am not knocking the shoulder press, especially done in the arnold form. both exercises, i feel, are great exercises and should be incorporated into most every strength and bodybuliding routine.
 
Shrugs are for building the traps...the nerve muscle area at the top of your shoulders. Shoulder presses are for building the shoulders, or the back part of the shoulder area. Hard to explain.
 
I feel shrugs in the tops of my traps, around my neck. upright rows seem to hit the other half of the traps. Right now I'm trying to alternate between them each week.

I wouldn't focus much on traps tho, at least not shrugs. upright rows will hit the lateral deltoids and the traps, so it's a keeper. Having big buldging traps around your neck will make you look beefy, but doesn't necessary equate to being strong.
 
whats wrong with 10 reps? if im not close to failure at the end of 3x10 i either add more wieght or add a partial set.

I think im gonna start doing dumbell presses. I might be able to push my self harder cuz i dont have a spoter.

Ill have to try shrugs and upright rows and see what happens.

What do you guys think of lunges or should I stick with dead lifts and squats?
 
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i agree with malkore, its a burn in a different place. but i think i get a better burn with shrugs. i lift hold hold lower repeat, and it feels great. and yeah traps don't make your shoulder presses much stronger but they sure do great things for size..
 
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