Full body workouts or Split routines best for me?

S

snorkles

0
Full body workouts or Split routines best? check me routine pls.

I have read tons and tons of articles about this and I wish taht soemone decides what is best FOR ME please. (i want to get ripped)

as you may already know my details and goals:

details- 18yrs.
5 5"
67kg
12% bodyfat
30.5" waistline

these are my pics:


front-
ImageShack - Hosting :: dscn1584ht5.jpg

side-
ImageShack - Hosting :: dscn1585bx1.jpg

goals: My goal is to be phsically well built with also the ability to run/sprint with great stamina. Sort of the abilities of a soccer player. this type of body I mean:
not exegerated just well built with defined abs.

i just started this routine this week: (Splitting)

Monday- cardio (30mins), 5-6 hrs later Legs+ Abs

(legs: dumbbell calf raises x 30 (sets of 10)
hamstring dumbbell lunges x 30 (sets of 8)
squats x 30 (sets of 8)
single dumbell squats x 30 (sets of 8) )
+ abs

Tuesday- Rest
Wednesday- Chest + Triceps+ Tabata Sprints

(chest: incline dumbell flyes x 30 (sets of 8)
dumbbell bench press x 30 (sets of 8)
hammer grip incline dumbbell press x 30 (sets of 8)
declined pushups x 30 (sets of 10)
normal pushhups x 30 (sets of 10)
triceps: bench dips x 40 (sets of 10)
dumbell extensions x 30 (sets of 8)
decline dumbell extensions x 30 (sets of 8)
dumbell kickbakcs x 30 (sets of 8))

Thursday- Shoulders+ Traps+ Abs+ Tabata Sprints

(shoulders:dumbell raises x 30 (sets of 8)
twisting dumbell presses x 30 (sets of 8)
seated deltoid presses x 30 (sets of 8)
traps: dumbell shrugs x 30 (sets of 8)
dumbell upright rows x 30 (sets of 8))

Friday- Rest
Saturday- Abs+ cardio (30mins)
Sunday- Back + Biceps+ Forerams

(back: lower back stiff deadlifts x 30 (sets of 8)
middle back arm dumbell rows x 30 (sets of 8)
forearms: wrist curls x 30 (sets of 8)
standing dumbell reverse curls x 30 (sets of 8)
biceps: bicep curl x 30 (sets of 8)
hammer curls x 30 (sets of 8)

are full body workouts better? People told me they are better for cutting. can anyone suggest me good fullbody workouts? how man exercises per bodypart, repetitions and sets etc.

It would be a bit of a problem to include rest days with a full body wrokout. I used full body workots for months. I used to do weights for 3 days (and HIIT or cardio when I felt like, normally I did feel like) and 3 other days of abs + cardio/HIIT.


Thanks.
 
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snorkles said:
i just started this routine this week:

Monday- cardio (30mins), 5-6 hrs later Legs+ Abs
Tuesday- Rest
Wednesday- Chest + Triceps+ Tabata Sprints
Thursday- Shoulders+ Traps+ Abs+ Tabata Sprints
Friday- Rest
Saturday- Abs+ cardio (30mins)
Sunday- Back + Biceps+ Forerams

are full body workouts better?
Click to expand...
Yes: what you're doing now makes no physiological or biomechanical sense. You could also elect to do a simple upper/lower split if you wanted, but that's as far as I'd take it.
It would be a bit of a problem to include rest days with a full body wrokout.
Click to expand...
Why? You could workout Sat/Mon/Wed and throw in your cardio/GPP stuff on the odd days
 
can you suggest me with a good full body workout to get ripped (possibly with the reps and sets sicne i dont know better than you) with only all the exercises I listed please? Since those are which I am capable to do at home. thanks. It would be great mate. Ok i will do them on those days. sat/mon/wed.
 
dude ur not gonna get ripped with any specific weights routine.. being ripped is mostly achieved by low body fat which is again, mostly achieved through diet!..

look at your daily calorie intake n work from there.. I'm thinkin Chillen or someone will probably post on this soon n clarify it for ya! or just look at one of his other posts.. the guy knows his stuff when it comes to diet/bf %..

also, if ur actually currently at 12% BF, you shouldn't be too far off ripped already!

best way to get ripped and be big is to do the traditional bulk and cut.. so increase you're caloric intake n train hard, then after you've put on enough weight, reduce the caloric intake, still train hard and throw in cardio.. theory is, fat gained plus extra is destroyed, muscle previously added shows thru! everyones happy.

again, wait/search for one of Chillens posts for a comprehensive shakedown of these principles!..
 
Decide for yourself, it's your body. Read the weight training and nutritional stickies rather than taking advice from one individual

If you're new to lifting a FBW is a good idea, then give upper/lower splits a go. Both work and it's good to give both a try to see what works best for you
 
snorkles said:
i just started this routine this week: (Splitting)


Monday- cardio (30mins), 5-6 hrs later Legs+ Abs

Tuesday- Rest

Wednesday- Chest + Triceps+ Tabata Sprints

Thursday- Shoulders+ Traps+ Abs+ Tabata Sprints

Friday- Rest

Saturday- Abs+ cardio (30mins)


Sunday- Back + Biceps+ Forerams

are full body workouts better? People told me they are better for cutting. can anyone suggest me good fullbody workouts? how man exercises per bodypart, repetitions and sets etc.

It would be a bit of a problem to include rest days with a full body wrokout. I used full body workots for months. I used to do weights for 3 days (and HIIT or cardio when I felt like, normally I did feel like) and 3 other days of abs + cardio/HIIT.


Thanks.
Click to expand...

Looks like you're doing a version of a 4 day split now as it is - based on that, here's another ' 4 day ' option........

Upper body - chest/back/delts/ biceps/triceps ( that order )

Lower body - thighs/hamstrings ( that order )​

MON...........cardio (30mins), 5-6 hrs later, lower body

TUES..........upper body + HIIT

WED............rest

THURS.........cardio (30mins), 5-6 hrs later, lower body

FRI.............upper body + HIIT

SAT............rest

SUN.............rest​

By bumping up your 30 min and HIIT cardio frequency a bit you can not only focus on your goal of improving your aerobic and anaerobic fitness for soccer, but it help a bit on your goal of shredding fat / ' getting ripped '.

btw - getting ' ripped ' is primarily a function of lowering your body fat and holding on the muscle mass you have. A sound diet / nutritional plan in conjunction with weight training and cardio will optimize fat loss. Further to what CCR said - there is a ' sticky ' in the New Members thread with helpful links about how to go about achieving ' fat loss ' ( & weight training ) in great detail - check it out. Again, nutrition is key. No workout - FBW or otherwise - can overcome a lousy diet IMO. :)
 
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thanks for the replies. i will check out Chillens and read those stickies. just in case for someone who can help me.. here is my diet details:

My diet:
Poultry (chicken,turkey etc)
All kind of meat
Salads (vegetables,corn and tomatoes mainly)
Fruit (oranges,apples,pears,peaches,bananas)
Oatmeal and Special K (for breakfast obviously)
3 eggs a day (2 whites, 1 full)
Canned tuna in brine
Cheese (low fat)
Almonds,
Milk
Low fat yogurt
Olives, olive oil and capers
Brown bread -(I rarely have)
These last 3 days since I started cutting this was my diet mainly:
Day 1
breakfast- 2 oatmeal with skimmed milk + fruit (orange) + 5 eggs (4 whites)

workout- abs + Tabata sprints

post workout meal- 1 oatmeal with 2 cups skimmed milk + turkey + can of tuna

1pm apple

2pm steak with 2 potatoes and veg.

5pm 2 turkey slices and some capers + cup of skimmed milk

day 2
did 30min cardio and my breakfast consisted of:

1 Special k cereal serving , 1 cup skimmmed milk, 3 eggs (2 whites), and 2 small chicken breast left overs from yesterday. as for drinking I drank 2 litres of water.

11am- fat free yogurt + 2 pears

2pm- veg salad with can of tuna

5pm- (preworkout)- large cup skimmed milk, 3 egg whites , 5 black olives.

6-workout (abs and legs)

handful of almonds

7.30pm- (post workout)- big bowl of veg salad + 2 portions cubrol + 3 small fat free cheese

8pm chicken and a lot of vegeteble salad + 2 slices fat free cheese and 8 almonds


day 3 (rest day)
breakfast: oatmeal,orange and 3 eggs (2 whites)
11am- veg salad with pieces of meat+ apple
1pm- yogurt + pear

3pm- pork + veg salad + orange
5pm- 8 walnuts+ 2 cups of milk
8pm- 2 portions chicken breast + 2 slices fat free cheese.

As you can see im keeping carbs all before 12pm. Fats late at night.
 
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