Monday: Bench press 3x5, Squat 3x5, Deadlift 3x5, OH press 3x5
Wednesday: Bench press 3x5, Squat 3x5, Power clean 3x5, OH press 3x5
Friday: Bench press 3x5, squat 3x5, Deadlift 3x5, Oh press 3x5
with some assistance workouts
Week 2: same thing but 3x3
Week 3: same thing but 3x 5-3-1
week 4: deload
bad or good? need input before i start this!
Thread: Good full body workout?
11-22-2012, 09:18 AM #1
Good full body workout?
11-22-2012, 09:20 AM #2
11-22-2012, 09:22 AM #3
11-22-2012, 09:30 AM #4
Front squat 5x5
Back squat 5x5
Incline Bench 5x5
Flat Bench 5x5
Bent-over barbell row 5x5
Chin Up/Lat Pulldown 5x8
Shoulder Press 5x5
Barbell curl 5x8
Lying triceps extension 5x8
Standing barbell calf raise 5x25
Deadlifts at the end ; at least once a week on the last day, 1 working set of 3-5.
5x5 means 2 warmups @ 60,80% of target weight; 3 working sets @ 100% of target weight.
Once you can complete 5-8 repetitions across all 3 working sets, increase the weight 2.5-5pounds and start over.
Rest 2 minutes between sets.
Train three days per week for three months
11-22-2012, 09:31 AM #5
Jesus Christ is my savior.
- Join Date: Oct 2009
- Location: Mountain Home, Arkansas, United States
- Age: 23
- Posts: 1,036
- Rep Power: 1655
Current gym lifts/ Meet lifts
Bench- 325/ ---
Squat- 465/ ---
Deadlift- 535/ ---
OH Press- 220
Physical Therapist Assistant for Baxter Regional Medical Center
I always rep back 1k+
11-22-2012, 09:32 AM #6
11-22-2012, 09:36 AM #7
11-22-2012, 10:52 AM #8~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
11-22-2012, 10:54 AM #9
11-22-2012, 11:25 AM #10
11-22-2012, 11:27 AM #11
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