new fullbody routine

J

Jerm2410

0
Received my power rack and new bench a few weeks back and have started my new routine. Just wanted to see if there's any other exercises I should add to either day. It's a 3 day A/B routine every M/W/F, so week one is ABA, week 2 is BAB, etc. I've been increasing my squat and deadlift weight 10lbs each workout so far and 5lbs each workout on bench press. I warmup with 5 minutes on exercise bike and start off exercise with 1 or 2 light warmup sets. I've been doing sets of either 3x8 or 5x5 (depending on if I can finish all the reps, if I do less than 8 I add another set or 2. I also take my dogs for a 2 mile run after each workout (hey the dogs need a workout too, and my gut needs some cardio)

A
Squats
Flat Bench
Pull ups (assisted for now)
Military press

B
Deadlift
Incline Bench
lunges
Bent over rows
situps

I've been seeing great progress so far. I really like having the power rack so I can do sets to failure by myself without the risk of not having a spotter.
 
Great Job

First I like to say that you are doing a good job going total body workouts and also pushing yourself by increasing weight.

You should ad some good core activation exercises
Floor Plank (variety) and bridges are the most important.
Start with the easiest a gradually progress to harder ways to do it also work from doing just 1 set to 3 or 4 sets.

Other lowerbody exercises to add more intensity are:
Bulgarian squat
Split Squat
Front Squat
Single leg squats
RDL (rumanian deadlift)

Upperbody:
Inverted rows or bodyweight rows
there is a variety of grips on pullups and chinups

You can also add a day with combination lifts. This will increase the metabolic effect and the intensity of your workouts.
Examples

Squat and Press,
Deadlift and bendover rows,

Metabolic explosive Exercises you can add as finishers at the end of your workout or sets:

Jumping Jacks
Mountain Climbers
Jump Squat
Split jumps

After 4 weeks mix up the exercises on your days for variety and to keep getting results. Don't add to much just mix-up the exercises, your routine is good

Keep doing a good job and I hope this helps

Rick_CSCS
thebestsixpack.com
ttfatlossworkout.com
 
I'm no expert and only changed my routine to something similar a month ago having got info from this site. I always finish my workout with the following set and keep going until I can do no more.

Renegade dumbell rows 8 each arm
weighted lunges 5 each leg
weighted step ups 5 as fast as possible
5 box jumps
15 sit ups (I vary these each set)

I repeat these until I feel like I've been hit by a train.
 
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