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  1. #1
    Registered User wantstogainmass's Avatar
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    Good full body workout?

    Monday: Bench press 3x5, Squat 3x5, Deadlift 3x5, OH press 3x5

    Tuesday: rest/cardio

    Wednesday: Bench press 3x5, Squat 3x5, Power clean 3x5, OH press 3x5

    Thursday: rest/cardio

    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!
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  2. #2
    Banned DerekEt's Avatar
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    I don't like this at all. Extremely imbalanced, and your physique will look bad on this. However I'm sure at 140 pounds, you will blow up on just about anything and this is probably more than enough work; get some rear delt/vertical pull/bicep/tricep work in at the minimum.
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  3. #3
    Registered User wantstogainmass's Avatar
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    Alright, what kind of full body workout would you recommend, because right now im taking weight training in school and my teacher does a split and my body is not responding to well to that.
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  4. #4
    Banned DerekEt's Avatar
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    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
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  5. #5
    Registered User Lifter269's Avatar
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    Originally Posted by wantstogainmass View Post
    Monday: Bench press 3x5, Squat 3x5, Deadlift 3x5, OH press 3x5

    Tuesday: rest/cardio

    Wednesday: Bench press 3x5, Squat 3x5, Power clean 3x5, OH press 3x5

    Thursday: rest/cardio

    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!
    Are you trying to do Wendler's 5/3/1? If so, Make one day bench w/ assistant exercises, next day squat, then OH press, then finish off with deadlift. All exercises should be done with 2-4 assistant lifts and only do each main lift once a week.
    Jesus Christ is my savior.

    Current gym lifts/ Meet lifts
    Bench- 325/ ---
    Squat- 465/ ---
    Deadlift- 535/ ---
    OH Press- 220

    Current Hibbett Sports employee, and soon to be Physical Therapist Assistant

    500x2 Deadlift
    December 2012
    http://www.youtube.com/watch?v=maKx2PKygMA&feature=youtu.be

    I always rep back 1k+
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  6. #6
    Banned DerekEt's Avatar
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    O_o
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  7. #7
    Registered User wantstogainmass's Avatar
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    yes i was trying to do the wendlers 5/3/1 but 1 lift a day with some assistance work doesnt seem enough.
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  8. #8
    T.U.L.I.P. Tb0282's Avatar
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    Originally Posted by wantstogainmass View Post
    yes i was trying to do the wendlers 5/3/1 but 1 lift a day with some assistance work doesnt seem enough.
    Thats cause its not enough.

    Listen to Derek, he's pro with fullbody routines.
    ~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?
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  9. #9
    Banned DerekEt's Avatar
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    Originally Posted by Tb0282 View Post
    Thats cause its not enough.

    Listen to Derek, he's pro with fullbody routines for strength
    lol fixed. still don't know about hypertrophy/bodybuilding, need to figure it out.
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  10. #10
    Registered User wantstogainmass's Avatar
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    alright ill give it a try its not like im making any gains right now anyway
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  11. #11
    Registered User Meliih's Avatar
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    Program that have worked for tons of people.
    http://forum.bodybuilding.com/showthread.php?t=4195843
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