How is this for a basic full body workout (once a week) ?

[sundry]

What I would do is to start training 3 times a week full body workouts with just 2 sets per exercise.

I am NOT trying to become Mr Olympia, I just want to lift weights once a week.
This is between all my other fitness activities like Yoga, Crossfit, jogging, biking, tennis, etc.

How about this?
2 Squats
2 Bench Presses
2 Bent-Over Rows
2 Overhead Barbell Presses (Military)
2 Calf Raises
2 Chins
2 Straight Bar Curls
2 Kneeling Cable Crunch
2 Deadlift

[Ralikar]

You can drop curls as chins will cover it. Have things nicely covered. The problem is that as you add weight the squats/dls and the overall workout may become too much on your CNS and recovery depending on your intenstity, CNS, diet.

3x/week? 1x/week? Red rep bar? Grr! I guess I answered this for the benefit of others...

[AC242]

So few sets and only once a week will probably not stimulate you mentally or physically enough to matter.

My routine is similar. I prefer full body, and I can say first hand that so little stimulation would not gain me any strength or muscle at all.

[Sen8or]

You will achieve your gaol of not becoming Mr Olympia, congrats on finding a routine that fits that goal

[Flounderbout]

Some poor advice ITT. I'm afraid that with a routine like this you are bound to become Mr Olympia, no matter how hard you try and avoid it. Unfortunately the publicity that surrounds that may really adversely affect your badminton and rollerblading.

[GuyJin]

Load that Sel-Tek. It will make you swole!

Do two sets and do not let go of that pink dumbbell until it drops from your exhausted hands!!

Sel-Tek=huge mukkles. You heard it from me first.

[GKC45]

Eat lots of whole eggs to keep your cholesterol low.

[drudixon]

Op the odds of you becoming hyooge are zero even if you do the right routine. The workout looks fine but I'd do it 2x a week to get the volume up.

[sundry]

Thanks, I'll switch out the curls for chin ups.
I will see how I handle this workout as far as CNS reaction.

I'm not trying to get huge.
I'm trying to stay healthy and vary my fitness.
My "max out, bro!" days are long gone.

Lots of useless noise and bad advice in this thread.
Thought there would be more expertise.

[Flounderbout]

Lots of useless noise and bad advice in this thread.
Thought there would be more expertise.

Oh the irony...

[drudixon]

Thanks, I'll switch out the curls for chin ups.
I will see how I handle this workout as far as CNS reaction.

I'm not trying to get huge.
I'm trying to stay healthy and vary my fitness.
My "max out, bro!" days are long gone.

Lots of useless noise and bad advice in this thread.
Thought there would be more expertise.

Why do you even ask questions????

You apparently know everything and anyone who tells you anything is wrong. Learn to listen and stop insulting everyone. The responses you're getting stem from your thrusters thread and the piss poor attitude you have.

[orangegoblin]

I am confused by the contradiction between the thread title and the post content. Is this for three times a week, or once?

A full body routine with mostly compound for three times a week would be fine.

Chin-ups are great, but are not a bicep exercise (not primarily, anyway). Curl to work biceps.

[Get-n-fit]

What I would do is to start training 3 times a week full body workouts with just 2 sets per exercise.

I am NOT trying to become Mr Olympia, I just want to lift weights once a week.
This is between all my other fitness activities like Yoga, Crossfit, jogging, biking, tennis, etc.

How about this?
2 Squats
2 Bench Presses
2 Bent-Over Rows
2 Overhead Barbell Presses (Military)
2 Calf Raises
2 Chins
2 Straight Bar Curls
2 Kneeling Cable Crunch
2 Deadlift

That's an ok workout but you should try this amazing routine:

The routine is this:
Do 100 Thrusters.
But, on the minute, you need to do 5 burpees, and then resume Thrusters.
Every minute on the minute, you do 5 Burpees until you hit 100 Thrusters.

I do it with just the 45 lb. bar.
Some people use 25's, some even use 45's (135lbs).
That's just insane.

[Flounderbout]

That's an ok workout but you should try this amazing routine:

The routine is this:
Do 100 Thrusters.
But, on the minute, you need to do 5 burpees, and then resume Thrusters.
Every minute on the minute, you do 5 Burpees until you hit 100 Thrusters.

I do it with just the 45 lb. bar.
Some people use 25's, some even use 45's (135lbs).
That's just insane.

Damn, on spread...

[snoack]

Lots of useless noise and bad advice in this thread.
Thought there would be more expertise.

Plenty of expertise...but you're just talking about things that really don't make a lot of sense.

[ironwill2008]

[sundry]

That 100 Thrusters routine looks challenging.
I will try it on of of the 6 days I am not lifting weights.
Looking forward to varying my routine. Thanks

[HumblyMuscles]

That's an ok workout but you should try this amazing routine:

The routine is this:
Do 100 Thrusters.
But, on the minute, you need to do 5 burpees, and then resume Thrusters.
Every minute on the minute, you do 5 Burpees until you hit 100 Thrusters.

I do it with just the 45 lb. bar.
Some people use 25's, some even use 45's (135lbs).
That's just insane.

LOL!!! Thanks for the laugh... repped!!!

[sundry]

Did my "full body" lifting workout today.
2 heavy sets of each: Squat, Deadlift, Bench, Rows, Military, Calf, Pullups, Curls, Kneeling cable crunch

I enjoyed it.
I barely even broke a sweat.
I could literally do this workout in a suit and tie.
Would love to keep this once a week.

Question:
For now, I used that squat machine where you push away from yourself.
What is the conventional wisdom of squats?
Is it bad for knees to have that much load? (Compresses knee cartilage? etc)

[GuyJin]

Congrats on your 'no-sweat' workout. Now have some alfalfa sprouts and then do some burpees.

[ntrllftr]

Did my "full body" lifting workout today.
2 heavy sets of each: Squat, Deadlift, Bench, Rows, Military, Calf, Pullups, Curls, Kneeling cable crunch

I enjoyed it.
I barely even broke a sweat.
I could literally do this workout in a suit and tie.
Would love to keep this once a week.

Question:
For now, I used that squat machine where you push away from yourself.
What is the conventional wisdom of squats?
Is it bad for knees to have that much load? (Compresses knee cartilage? etc)

With this type of work ethic... You don't need to worry about any of that!

[sundry]

Congrats on your 'no-sweat' workout. Now have some alfalfa sprouts and then do some burpees.

Hey, at least I can actually do some burpees.
I get the sense that most people here can't run up a flight of stairs without passing out.
"All show, and no go."

[GuyJin]

I get the sense that most people here can outlift me with their pinky fingers and that they're a whole lot stronger on their worst day than I'll ever be on my strongest day.

--

Fixed it for ya, bean sprout boy.

[Flounderbout]

This doesn't even qualify as trolling any more. It is just the same tired point being made over and over again. Stop it sundry you excruciatingly tedious lackwit.

[drudixon]

Hey, at least I can actually do some burpees.
I get the sense that most people here can't run up a flight of stairs without passing out.
"All show, and no go."

Sub 12 second 100m here. Not great, not bad. I love how you dismiss the huge array of martial artists here which is way tougher than running a couple steps.

[sundry]

I did this again, and really liked it.
2 heavy sets of each: Squat, Deadlift, Bench, Rows, Military, Calf, Pullups, Curls, Kneeling cable crunch

For deadlift, I used that diamond thing you step inside.
I don't really get down to low since the plates hit the ground. Is that bad?
http://www.davedraper.com/site%20images/trap-bar.jpg

Chest feels a hint of soreness, but overall, I am barely getting sore/DOMS.
Back in my lifting days, I'd get sore for days after a 1.5 hour workout.

Is this an issue?

[ntrllftr]

I did this again, and really liked it.
2 heavy sets of each: Squat, Deadlift, Bench, Rows, Military, Calf, Pullups, Curls, Kneeling cable crunch

For deadlift, I used that diamond thing you step inside.
I don't really get down to low since the plates hit the ground. Is that bad?
http://www.davedraper.com/site%20images/trap-bar.jpg

Chest feels a hint of soreness, but overall, I am barely getting sore/DOMS.
Back in my lifting days, I'd get sore for days after a 1.5 hour workout.

Is this an issue?

Yes, yes this is an issue!!! By doing such a low volume you will go nowhere.
Now that you have a good solid answer.... Please go!

[Dr.Griefo]

I did this again, and really liked it.
2 heavy sets of each: Squat, Deadlift, Bench, Rows, Military, Calf, Pullups, Curls, Kneeling cable crunch

For deadlift, I used that diamond thing you step inside.
I don't really get down to low since the plates hit the ground. Is that bad?
http://www.davedraper.com/site%20images/trap-bar.jpg

Chest feels a hint of soreness, but overall, I am barely getting sore/DOMS.
Back in my lifting days, I'd get sore for days after a 1.5 hour workout.

Is this an issue?

That "diamond shaped thing" and you insert a .jpg called trap bar? Now now, that's just sloppy trolling.

[HumblyMuscles]

Heeeee's Baaaaaaaack!!

[HumblyMuscles]

Hey, at least I can actually do some burpees.
I get the sense that most people here can't run up a flight of stairs without passing out.
"All show, and no go."

What are you talikng about? This guy can do do loud burpees!