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  1. #1
    Registered User norskens's Avatar
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    A full-body workout, 3 times a week.

    I want to give full-body workouts a try, and I have designed a program, but I haven't got a clue if it's any good. I could really use some advice!

    Monday - Workout 1
    Squats - 3 * 8
    Chin-Ups - 3 * 8
    Bench Press - 3 * 8
    Barbell Bicep Curls - 2 * 10
    Military Press - 3 * 8
    Lying Tricep Extensions - 2 * 10
    Medicine Ball Handovers - 3 * 12

    Tuesday - Rest

    Wednesday - Workout 2
    Leg Press - 3 * 8
    Bent-Over Barbell Rows 3 * 8
    Incline Dumbell Press - 3 * 8
    Preacher Curls - 2 * 10
    Dumbell Shoulder Press - 3 * 8
    Overhead cable tricep extensions - 2 * 10
    Weighted Situps - 3 * 20

    Thursday - Rest

    Friday - Workout 3
    Sumo Squats - 3 * 8
    Deadlifts - 3 * 8
    Weighted Dips - 3 * 8
    Hammer Curls - 2 * 10
    Upright Rows - 3 * 8
    Tricep Pushdowns - 2 * 10
    Side Bends - 3 * 15
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  2. #2
    Registered User james0566's Avatar
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    its fine. your "haven't got a clue" routine looks better than many of the "experts" on here.

    be SURE to eat a calorie surplus everyday for this, or any, routine to build muscle. nutrition is every bit as important as the routine
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  3. #3
    Registered User Undone's Avatar
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    Undone is just really nice. (+1000) Undone is just really nice. (+1000) Undone is just really nice. (+1000) Undone is just really nice. (+1000) Undone is just really nice. (+1000) Undone is just really nice. (+1000) Undone is just really nice. (+1000) Undone is just really nice. (+1000) Undone is just really nice. (+1000) Undone is just really nice. (+1000) Undone is just really nice. (+1000)
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    I agree, it's better than many made-up routines.

    However, I would suggest just doing all pro's 3 day per week "Simple Beginner's Routine" stickied at the top of this section. It'll have you doing squats, bench, bent rows, overhead press, stiff-leg deadlifts, curls, and calf raises on each workout. But more importantly, it has a built in de-load and weight progression already made up for you. If you don't understand what those concepts really mean, then you'll likely not be as successful on your own routine. If you do understand those concepts, incorporate them into your routine above.

    You can do ab work on the off days on all pro's routine.
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  4. #4
    Registered User norskens's Avatar
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    Originally Posted by Undone View Post
    I agree, it's better than many made-up routines.

    However, I would suggest just doing all pro's 3 day per week "Simple Beginner's Routine" stickied at the top of this section. It'll have you doing squats, bench, bent rows, overhead press, stiff-leg deadlifts, curls, and calf raises on each workout. But more importantly, it has a built in de-load and weight progression already made up for you. If you don't understand what those concepts really mean, then you'll likely not be as successful on your own routine. If you do understand those concepts, incorporate them into your routine above.

    You can do ab work on the off days on all pro's routine.
    Fantastic! Thank you, I'll have a look at than one!

    Cheers.
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  5. #5
    Registered User norskens's Avatar
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    Originally Posted by james0566 View Post
    its fine. your "haven't got a clue" routine looks better than many of the "experts" on here.

    be SURE to eat a calorie surplus everyday for this, or any, routine to build muscle. nutrition is every bit as important as the routine
    Absolutely, I will!

    Cheers.
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  6. #6
    Banned shainesboostin's Avatar
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    This does look better than most all I have seen. FULLBODY FTW!!!!
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  7. #7
    Registered User norskens's Avatar
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    Originally Posted by Undone View Post
    I agree, it's better than many made-up routines.

    However, I would suggest just doing all pro's 3 day per week "Simple Beginner's Routine" stickied at the top of this section. It'll have you doing squats, bench, bent rows, overhead press, stiff-leg deadlifts, curls, and calf raises on each workout. But more importantly, it has a built in de-load and weight progression already made up for you. If you don't understand what those concepts really mean, then you'll likely not be as successful on your own routine. If you do understand those concepts, incorporate them into your routine above.

    You can do ab work on the off days on all pro's routine.
    I had a look at the Simple Beginner's Routine and I do understand the concepts involved. However, I do have a quick question. How do you reckon I should incorporate the concept of having 3 levels of workload? The Beginner's Routine suggests that there should be a 'heavy', a 'medium' and a 'lite' workout every week. When doing the same exercises every workout, this makes sense, but as I am changing exercises every workout, should that concept still be applied? If yes, do I start with the heavy workload and finish off with the lite one, as the week progresses?

    Cheers.
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