New Full Body Circuit - How to...

B

benelson101

0
Right well i think ive decided to switch from a split routine to a three day full body workout for a few weeks as i need great fat burning. I play football on thursdays and saturdays but the season finishes in 3 weeks so ill probably go back to splits when i have every week night free.

For anyone that hasnt read me moanin on about things - im 5' 11" male, 75 kg, decent frame but fat ass and would like to tone that and legs most of all. My top half slim but i think ive bulked more than fat burn for the last few weeks and i want to get rid of that last bit of fat.

Ive come up with the following two circuits

SET A
Legs Squat
Deadlift
Good Mornings

Shoulder Military
Abductors (rotate)

Back Shrug
Incline Bench Rows

Bicep Dumbell Curls

Chest Decline Bench Press
Flat Bench Fly

Tricep Skull Crushers

Obliques Side Lifts
Twist Crunch

Extra Cables - pull bottom
to top left

SET B

Legs Lunge
Hamstring Curl
Calf Raise

Shoulder Dumbell Curl to Military
Barbell Push Up

Back Standing Bent over Row
Bent over Flies

Bicep Hammer Curl

Chest Overhead Pullover
Inclince Barbell Press

Tricep Raises between 2 Benches

Obliques Ball Raises
Hanging Twisting Leg Ups
Medicine Ball Rotations

Extra Cables - Weighted Punches


Set A would be Monday and Fridays, Set B Wednesday. Each would be 45 mins to 1 hour-ish????

Id also do my current abs workout after this, and 2/3 HIIT sessions per week and some steady pace, probably early morning if i can get up.

What do you think? what do i do on Wednesdays? I sometimes have time for an extra session on sundays but that depends upon time and how hard football was the day before, if at all. Please tell me to add anything, i kinda feel like the tricep and biceps need an extra excercise each, and its strange thinking about doing 1-2 excercise per muscle, whereas im currently on 5, 6 or 7 for biceps/shoulders and triceps/chest.

Please help, all suggestions are appreciated!

Thanks
Ben
 
hmm.. you need to watch your volume.. how many reps set for each exersice? have you tried goodmornings, deadlifts and squats on the same day before? can be quite demanding, and you got leg work on your set b too, so it could get though.
the hamstring curls.. if you do goodmornings or Roman deadlifts its some of the best hamstring exersices you can do, so i dont know if you should switch the mastring curls with something else, though if you do deadlifts on the set b too, you might want to do a bit less leg workout on set a.

Dont take me as a proffessional though.. its just what i think, ill wait to see what others has to say and then maybe ill dare to get into it more:p I am pretty sure on the legs on set a though.. all that could make your back VERY tiered.. and my the last exersice you might have a stalmated back.. which is not something you want with lots of reps and sets to go.. belive me, ive tried.
 
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What rep/set numbers are you doing? B looks like crap, exchange the back exercises and keep A. And you realize that the difference between cutting and bulking is in your diet right?
 
Yeah we definitely need sets and reps here, did you read what I posted over in the personal training section on your other post a few days ago? I haven't checked it yet...

Squats and deadlifts alone can be very demanding, AND good mornings, you could re-work those somehow, maybe squat monday and deadlift friday

The skull crushers are good for the triceps, but what are the "raises between two benches" you speak of? As in dips...? I would recommend regular dips between the bars instead, or close grip, maybe pushdowns
 
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