new fullbody need advice/criticism

L

laner

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After many botched attempts at trying to stick to a workout i have made my 3rd and hopefully final fullbody it has a taken a while and i have tried to include 2 big lifts in each session as i read somewhere that your muscles already tire after 1-2 big lifts so here it is...

Monday- Bench Press, Deadlift, Tricep kickbacks, Calf raises, Upright rows, Sit ups.

Wednesday/Thursday(depending on if i have rugby training)- Squats, Cleans, Shoulder press, Bicep curls, Lat traises, Sit ups

Friday/Saturday- Bent over rows, Dumbell snatches, Shrugs, Tricep dips, Leg extensions, press ups.
 
I don't really like the isolation exercises. I also think the order is a bit off. There is a thread on this forum by Jpac. IT's like Rate my FBW or something like that. I sent him a FBW, which he very neatly put into tables, I think it'll help you more than this one. You might wanna check it out.
 
So that's where jpacs workout came from. It looked awfully well put together for a first try or a new lifter. I was thinking he pulled it from TNation or something.
 
I know they are a bit out of order but it doesnt really matter because i will know which one to do first and theres only one iso per workout which ive read is fine.
 
You have like 3 isos per workout actually.

Let me quote and highlight the Isos for you

Monday- Bench Press, Deadlift, Tricep kickbacks, Calf raises, Upright rows, Sit ups.

Wednesday/Thursday(depending on if i have rugby training)- Squats, Cleans, Shoulder press, Bicep curls, Lat traises, Sit ups

Friday/Saturday- Bent over rows, Dumbell snatches, Shrugs, Tricep dips, Leg extensions, press ups.
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Sit ups are meant to be for core and ill drop lat raises and smooth it out cheers but just a little thing i asked for advice on the actuall exercises not how it was laid out.:rolleyes:
 
laner said:
Sit ups are meant to be for core and ill drop lat raises and smooth it out cheers but just a little thing i asked for advice on the actuall exercises not how it was laid out.:rolleyes:
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Situps isolate the core... therefore Isolation. I don't know hwat you mean by "I asked for advice ont he actuall exercises not how it was laid out"

You didnt' say that in your original post. It just said looking for criticism.

The lay out is just as important as the actual exercises, not to mention that you've neglected to mention sets, reps, and rest time.

I've provided you with a link, and you can look on the forum for Jpac's thread in which he put my linked fbw into charts for himself (and you could use it too). Also, I know Proteinboy has supplied a few good FBWs to others as well. Look on the forum. Your fbw isn't as effective as it could be
 
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Actually it said advice and criticism and it was a basic structure if you want me to then i will display it all in perfect little boxes so you canunderstand it is that ok for you?
 
laner said:
Actually it said advice and criticism and it was a basic structure if you want me to then i will display it all in perfect little boxes so you canunderstand it is that ok for you?
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I did give you advice and criticism actually. You neglected to read it. I don't really give a damn whether or not you put your workout in little boxes so I can understand it. I'm not negatively affected by it's construction.

It doesn't matter. I'm not getting in a fight with you in an internet forum.

good luck with your workout
 
I'll start over setting it out properly and would appreciate exercises to put in take out or move around between work outs. Btw it could take a long time to lay it out.
 
workout A you may do:
Squat
Bench
Cable Row
dips
Pullups
Lunges

Workout B
Deadlift
DB shoulder press
Upright Row
Dips
pullups
Step ups

Workout C
front squats
DB incline chest press
bentover row
dips
pullups
bulg split squats

Do these each once a week (M W F)

This workout will probably last you at least 6 weeks. When you need to switch just change some of the bilateral exercises to unilateral ones (like bench to db bench) and vice versa (like shoulder press to military press)

These workouts have large variety in exercises (I think) already.


Dips and pullups stay the same because imo, you can't go wrong with body weight exercises (and few can do 3 sets of 12 pullups)
 
Cheers ill tweak it a little bit so it fits what i can do (i dont have a gym mebership and nothing to do pull ups/dips on)
sorry about that little scrap earlier i dont have a very good temper and can often misinterpret things that have been said.
 
laner said:
sorry about that little scrap earlier i dont have a very good temper and can often misinterpret things that have been said.
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What're you my twin? lol

Just a tip, the dips can be down with your hands on a bench and your feet on a chair if you have it.

If you have a squat rack, you can set the bar as high as it'll go and hang from it and try to do pullups like that. (that's what I do)
 
Workout A
Squat
Bench
DB snatches
Chest sup rows
Pushups
Lunges

Workout B
Deadlift
DB shoulder press
Upright Row
Tricep dips
Sit ups
Step ups

Workout C
Front squats
DB incline chest press
BO row
Power cleans
Calf raises

Would that be just as affective as the original? Ive tried to add exercises that train similar muscles to what the pull ups/dips would.
 
imo, I wouldn't put power cleans at the endo f the workout. power cleans require alot of energy. Same with snatches. I am unfamiliar with a "chest sup row" and isn't a tricep dip the same as a normal dip? or do you mean tricep pulldown?
 
Yea i meant to put cleans first but was just trying to fit everything in where the blanks were i will move it on my program.Chest supported row is where you lie on front on bench with bar under bench and pull the bar up to the bottom of the bench. No i thought by dips you meant on the machine where you hold on and lower whole body, i thought tricep dips was off the bench. But with those adjustments would that be as effective as the original?
 
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snatches and cleans first in the workout
 
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