Full body workout.

F

FakeWings

0
Please critique this full body workout, which I will be doing 3 times a week. I used and found an exercise for each muscle.

Squat- 3x10
Straight Leg Deadlift- 3x10
Standing Leg Calf Raise- 3x10
Bent Over Row- 3x10
Dumbell Upright Row- 3x10
Bench Press- 3x10
Close Grip Bench Press- 3x10
Dumbell Curl- 3x10
Fitness Ball Crunch- 3x40
 
If you are doing a full body three times a week you should change up the reps, don't stick to the exact same thing everytime.

You should also have more variation, don't do the exact same exercises every time. Barbells in for dumbells and vice versa. Incline in for flat bench, occassionally some shoulder presses. Not always the same curls, dips instead of close grip sometimes, etc...
 
I think you will be working out for an excessively long time unless you just have a lot of time to burn.

I would dump some of these as unneccessary and combine some others.
Squat- 3x10
Straight Leg Deadlift- 3x10
Standing Leg Calf Raise- 3x10
Bent Over Row- 3x10
Dumbell Upright Row- 3x10
Bench Press- 3x10
Close Grip Bench Press- 3x10
Dumbell Curl- 3x10
Fitness Ball Crunch- 3x40
Click to expand...

For Instance to cut from 9 movements to 6 you could -

Squat (alternate with deadlifts every other workout)
Straight Leg Deadlift / Upright Row (nice compound movement with pause at waist.)
Standing Leg Calf Raise UN
Bent Over Row
Bench Press
Close Grip Bench Press- 3x10 UN
Dumbell Curl- Do lat pulldowns or chinups instead so you work Lats at same time as biceps. Don't isolate them until you are ready for sculpting
Fitness Ball Crunch (alternate with weighted or hanging crunch on different workout days)
 
Dumbell Curl- Do lat pulldowns or chinups instead so you work Lats at same time as biceps. Don't isolate them until you are ready for sculpting

Greenetuckian 1 question are you OK?

Also, yes try not to do the same lifts vary it up or you'll burn out. You could vary rep scheme such as 3X8 for deadlift or 8X3 for deadlift this applys for all major compound lifts.
 
Dumbell Curl- Do lat pulldowns or chinups instead so you work Lats at same time as biceps. Don't isolate them until you are ready for sculpting
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I should have specified a narrow to medium grip on the pullups or pulldowns. See - http://www.bodybuilding.com/fun/ridgely9.htm
You will also be working your biceps durring the stiff deadlifts / upright row combinations so this should be plenty of bicep work.

Don't get me wrong I have nothing against dumbell curls. I included EZ bar curls in my workout until just recently. Reading I have learned that it is of dubious benefit spending so much time on isolating one small show muscle. I now think the finish development (sculpting) should be left for when you have added as much muscle as possible using compound movements. I do however like to do either a max barbell or dumbell curl once a month to mark strength increases although is not recommended by some on this board.
 
Greenetuckian said:
I think you will be working out for an excessively long time unless you just have a lot of time to burn.

I would dump some of these as unneccessary and combine some others.


For Instance to cut from 9 movements to 6 you could -

Squat (alternate with deadlifts every other workout)
Straight Leg Deadlift / Upright Row (nice compound movement with pause at waist.)
Standing Leg Calf Raise UN
Bent Over Row
Bench Press
Close Grip Bench Press- 3x10 UN
Dumbell Curl- Do lat pulldowns or chinups instead so you work Lats at same time as biceps. Don't isolate them until you are ready for sculpting
Fitness Ball Crunch (alternate with weighted or hanging crunch on different workout days)
Click to expand...


This makes sense. I'll alternate the exercises like you said so that they're different every other day. Also, I'll do a different amount of sets/reps for each workout, probably in a pyramid style. Here's my new revised workout (Assuming that the exercises you stated as "UN" are unnecessary.):

Monday:
Squat 2x12
Straight Leg Deadlift 2x12
Bent Over Row 2x12
Bench Press 2x12
Lat Pulldowns (Medium Grip on bar, not wide) 2x12 (I'll do these every workout day because I don't have access to a chin-up bar.)
Fitness Ball Crunch 2x60

Tuesday:
Fasted HIIT

Wednesday:
Deadlift 4x8
Upright Row 4x8
Bent Over Row 4x8
Bench Press 4x8
Lat Pulldown (Medium Grip on bar, not wide) 4x8
Weighted Crunches 4x40

Thursday:
HIIT

Friday:
Squat 8x3
Straight Leg Deadlift 8x3
Bent Over Row 8x3
Bench Press 8x3
Lat Pulldowns (Medium Grip on bar, not wide) 8x3
Fitness Ball Crunch 8x3

Saturday-Sunday I usually take off. (Advise me if I should workout by doing cardio or not on saturday.)



Thanks alot so far for the input.
 
FakeWings said:
This makes sense. I'll alternate the exercises like you said so that they're different every other day. Also, I'll do a different amount of sets/reps for each workout, probably in a pyramid style. Here's my new revised workout (Assuming that the exercises you stated as "UN" are unnecessary.):

Monday:
Squat 2x12
Straight Leg Deadlift 2x12
Bent Over Row 2x12
Bench Press 2x12
Lat Pulldowns (Medium Grip on bar, not wide) 2x12 (I'll do these every workout day because I don't have access to a chin-up bar.)
Fitness Ball Crunch 2x60

Tuesday:
Fasted HIIT

Wednesday:
Deadlift 4x8
Upright Row 4x8
Bent Over Row 4x8
Bench Press 4x8
Lat Pulldown (Medium Grip on bar, not wide) 4x8
Weighted Crunches 4x40

Thursday:
HIIT

Friday:
Squat 8x3
Straight Leg Deadlift 8x3
Bent Over Row 8x3
Bench Press 8x3
Lat Pulldowns (Medium Grip on bar, not wide) 8x3
Fitness Ball Crunch 8x3

Saturday-Sunday I usually take off. (Advise me if I should workout by doing cardio or not on saturday.)



Thanks alot so far for the input.
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The 8X3 is too low, you won't be able to so 8 sets at 3 reps anyway. Keep in mind that if you were to do that, those three reps should be at about your 4 or 5 rep max. 5 sets of 5 reps may be better. Maybe 4 or 6 reps as well, but the 3 would be extremely tough.

Also, get in a shoulder press once a week. It would be good to put in military press in place of flat bench, or at least incline bench in place of flat bench.

Like I already said, use variation or your body will adapt quickly.
 
Greenetuckian said:
Straight Leg Deadlift / Upright Row (nice compound movement with pause at waist.)
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Are you saying to do them together, as in upright row in the standing position of a straight leg dl?

If you are doing straight leg deadlifts at a weight that you can easily upright row then the deadlifts aren't tough enough, they should be heavier.
 
AJP, These are the "stiff legged" deadlifts (kind of like good mornings) combined with an upright row. to work your lower back, upper back, biceps and shoulders together. To me doing a stiff legged deadlift very heavy is begging for a back injury because of the strain on the lower spine. Do the regular deadlifts heavy with good form. I am using 80x10, 85x9, 90x8 and can row over 100 at lower reps.

Also FakeWings, The full body workout is so you can hit all body parts 3 times a week instead 2 or less with split routines. Do a full body workout no more than every other day. You can do aerobics every day you wish but limit to under an hour on the days you lift on. If you are doing HIIT training for aerobics I would cut that to 20 - 30 min max or you may compromise muscle growth.
 
I only do HIIT for about 20 minutes on the off days anyway, not usually more than that. Should I replace a bench press once a week with a shoulder press exercise?

So monday: 2x12
tuesday: 3x8 or 4x8?
wednesday: 5x5

And should I be doing the straight leg deadlift combined with the upright row every fullbody workout, or should I keep them seperated as I did in my last workout plan, where I had deadlifts on mondays and fridays, and upright rows on wednesdays?
 
I am more interested in whole body fitness but need to increase my muscle mass a bit to keep my body fat % down. Here is what I am doing

UL / LH
BP...........................149x12............... .160x10.............171x6
SLDL / UR.................80x10....................85x9.. ..............90x8
Dead Lift...................204x8..................226x 5..............248x4
(LPD Pulled to waist)
LPD ..........................87x12..................8 7x12..............87x12
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UH / LL
BP.........................138x10..........182x 5..........204x 2..........215x 1
Upright Row..........60x5.............80x10............90x 8...........100x5 (had not added SLDL yet)
Lat Pull Down.......102x7...........115x3............115x3
Deadlift.................138x5......... 182x10.......... 204x8..........215x6
Click to expand...
Should I replace a bench press once a week with a shoulder press exercise?
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I think this is plenty for bulking for which I am doing involuntarily because I quit tobacco. :D If you are already plenty muscular you probably want to sculp those muscles if you are still trying to add muscle like me then you need to do as many compound movements as possible.

Note: I am not doing any squats right now because of my back. I am doing deadlifts that allow me to keep the weight at a lower center of gravity. Once I get my deads up to 300x3 I will put them back in. I may even put some very light ones in for July. I think I have a stabilizer muscle problem with the one's that control my twisting. We'll just have to see how my back feels.
 
In about a week I'm going to start bulking after cutting so far. One thing I don't understand is, like how you have written your deadlifts as 300x3. 300 sets of 3? How?
 
Sorry no, I mean when I can do one set of 3 reps at 300lbs. I am trying to strengthen my lower back before I resume squats. Deadlifts are great but they don't give the range of motion to your quads and glutes that squats do.

If I just have it written like this 100x5 it means 1 set @ 100lbs 5 reps for. If I had done this 3 times or 3 "sets" then it would be 3@100x5. Perhaps not correct but it is the way I write it. I never really learned proper notation.
 
Ahh, alright. Well, do you think my newly revised workout would work well with 2x12 mon, 3x8 tues, and 5x5 friday? Also, I should be changing the weights per day right? Like heavier weights friday since that has the least reps, and lighter weights monday with more reps?
 
Greenetuckian what I meant was that bicep curls during a full body workout doesn't need to be reserved for scuplting. It is an easy isolation and its just that easy. It could be added to a full body workout with no harm done.
 
Champr23 said:
Greenetuckian what I meant was that bicep curls during a full body workout doesn't need to be reserved for scuplting. It is an easy isolation and its just that easy. It could be added to a full body workout with no harm done.
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So should I keep the bicep curls along with the lat pulldown or not in my workout?

Newf: Why should I drop the fasted HIIT? I'm not bulking yet, I'm still cutting. However, when I do bulk in a short while I plan on doing HIIT, maybe not fasted, atleast once a week.
 
FakeWings said:
So should I keep the bicep curls along with the lat pulldown or not in my workout?
Click to expand...

I've already said this before, but you need variation. Do not stick to the exact same thing every time. One workout it may just be pulldowns, another it may be chinups and curls, another it may just be pullups. Always use variation.
 
Alright, thanks alot. Now I pretty much have my entire routine together and it's looking good. One last question, does anyone else think I should drop the fasted HIIT? Should I just have regular HIIT? When I bulk I still plan on doing 1 day of HIIT per week to ensure the least amount of fat in bulking as possible.
 
If youre cutting or maintaining it would be good to have some HIIT in there. If you are bulking I would go with medium intensity cardio once a week.
 
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