New Beginner Full-Body Workout

[XBBPro]

Beginner Routine:
3 Days A Week Full Body Routine.
(Perform on 3 non-consecutive days such as Mon/Wed/Fri)

Squats 3x5
Bench Presses 3x5
Bent-Over Rows 3x5
Overhead Barbell Presses 3x5
Stiff-Legged Deadlifts 1x5
Pull-ups to failure
Chin-ups to failure
Dips to failure
Pushups to failure
Barbell Curls 3x5 <<<<<<<< Isolation
Calf Raises 2x10 <<<<<<<< Isolation

I have been doing this workout for the second week now, and just want to see if it is worth to continue with it.

MY GOAL: SIZE, and Strength

FEED BACK, PLEASE!

[MichaelCJ]

"Must spread reps around before negging again, etc." - oh well...


No matter how many times you mutilate all pro's extremely well balanced, proven program, in thread after thread, you're still going to be met with the same kinds of response. And you know why, of course, already: you have absolutely no idea what the hell you're doing, and yet, are so arrogant, that you insist on posting this sh!t time and time again, despite having been given all the information you need, more than once. Not to mention, it's all in the stickied threads, anyway...

Or are you just trolling, and trolling hard. I do wonder. It has to be that, or you are genuinely, medically challenged in some way thus far undisclosed. Or... both. Hm.

There's your feedback. AGAIN.

And if anyone thinks I'm being too harsh or something? Look at this guy's posting history, in particular threads he's started. See a pattern?

[avyion12]

Beginner Routine:
3 Days A Week Full Body Routine.
(Perform on 3 non-consecutive days such as Mon/Wed/Fri)

Squats 3x5
Bench Presses 3x5
Bent-Over Rows 3x5
Overhead Barbell Presses 3x5
Stiff-Legged Deadlifts 1x5
Pull-ups to failure
Chin-ups to failure
Dips to failure
Pushups to failure
Barbell Curls 3x5 <<<<<<<< Isolation
Calf Raises 2x10 <<<<<<<< Isolation

I have been doing this workout for the second week now, and just want to see if it is worth to continue with it.

MY GOAL: SIZE, and Strength

FEED BACK, PLEASE!

not bad for beginning. but for curls, i'd try to go farther than 5 reps. try 10, a good mid-point rep range.
maybe 1 or 2 sets more of stiff's
size usually consists of slower reps, and in the 8-12 range. not that 5-7 wont, but that's more geared towards strength. and always remember, explode on the up movement, slowly control the downward motion. if you wanted to do curls that low, try cheat curls; use your back (keeping it straight not hunching) just a lil bit to pass the bar above 90 degrees - the point of maximal downward force. then take 3 seconds to lower it. you can use a good amount of weight, you're meant to cheat to get gains here. its worked great for me.

[XBBPro]

not bad for beginning. but for curls, i'd try to go farther than 5 reps. try 10, a good mid-point rep range.
maybe 1 or 2 sets more of stiff's
size usually consists of slower reps, and in the 8-12 range. not that 5-7 wont, but that's more geared towards strength. and always remember, explode on the up movement, slowly control the downward motion. if you wanted to do curls that low, try cheat curls; use your back (keeping it straight not hunching) just a lil bit to pass the bar above 90 degrees - the point of maximal downward force. then take 3 seconds to lower it. you can use a good amount of weight, you're meant to cheat to get gains here. its worked great for me.

I upped exercises reps, to between 8-12 rep range for Size Gains. And I kept Deadlifts to 1 set and 8 reps instead of 5, I kept it one set cause I'm using a high weights and like to keep the form from suffering.


Squats 3x8
Bench Presses 3x8
Bent-Over Rows 3x8
Overhead Barbell Presses 3x8
Stiff-Legged Deadlifts 1x8
Pull-ups to failure
Chin-ups to failure
Dips to failure
Pushups to failure
Barbell Curls 3x10
Calf Raises 3x10

Thank You for you time and for HELP. Will rep you indeed!

[musikguy72]

not bad for beginning.

That's because he took AllPros Simple Beginners Routine and carved it up into something that won't work as well.

OP: I know you had another thread where people tried to put you on the right path, but remind us why you refuse to do AllPro's beginner routine?

[XBBPro]

That's because he took AllPros Simple Beginners Routine and carved it up into something that won't work as well.

OP: I know you had another thread where people tried to put you on the right path, but remind us why you refuse to do AllPro's beginner routine?

Cause yo mama keeps pushing me to screw with Allpro's workout! Same way I screwed with her all around!

Dude, I just bended pull/chin ups, dips, and pushups to the original WORKING Allpros.

[linkin90]

All pro's has an integrated deloading system in the program to prevent overtraining. If your doing all that for maxes every session I think recovery may become an issue. But hey if you really want to do it do it and see how it works out.

[musikguy72]

Cause yo mama keeps pushing me to screw with Allpro's workout! Same way I screwed with her all around!

Dude, I just bended pull/chin ups, dips, and pushups to the original WORKING Allpros.

Exactly. The original was tweaked to work. Now you are adding stuff. If you take the time to read the AllPro threads, people who add stuff to the program stall.

Don't post a thread asking for help and then act like a little girl when you get some sound advice.

[all pro]

[XtremeOCD]

Beginner Routine:
3 Days A Week Full Body Routine.
(Perform on 3 non-consecutive days such as Mon/Wed/Fri)

Squats 3x5
Bench Presses 3x5
Bent-Over Rows 3x5
Overhead Barbell Presses 3x5
Stiff-Legged Deadlifts 1x5
Pull-ups to failure
Chin-ups to failure
Dips to failure
Pushups to failure
Barbell Curls 3x5 <<<<<<<< Isolation
Calf Raises 2x10 <<<<<<<< Isolation

I have been doing this workout for the second week now, and just want to see if it is worth to continue with it.

MY GOAL: SIZE, and Strength

FEED BACK, PLEASE!

At least you didn't call this one a modified version of all pro's routine for the 3rd time. To add some constructive criticism here, you shouldn't work to failure every workout otherwise you eventually will fail/stall. Also, you never mentioned your progression method whether you plan on increasing weight (if so at what rate) or if it is through reps (if so at what rate). Also, didn't mention how you will cycle this routine as most routines have cycles that are followed either by a period to deload or as all pro's routine has it, with a built in deload. Some very important factors are missing here.

[GinjaNinja85]

Not this numpty again *hits back button*

[mrmrbill]

... to failure
... to failure
... to failure
... to failure

This part ^ of the routine is correct. Consistency is key. I expect continued failure.

[Lendogg]

[Jasonk282]

No matter how many times you post it...It's still a f*cking sh*tty routine.

No mention of how you progress on your lifts, reps or weight. No deload/cycle. Nothing to deal with stalling.

Why not do a real actual routine written by people that actually know something about weight training?