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  1. #1
    Registered User PKSebben's Avatar
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    Full Body routine for a novice

    ICF 5x5 routine takes too long, I need to keep my workouts to 1 hour or so, and ICF was averaging me about 100 minutes - i did run the program for 3 months though and got a ton of gains from it, though im still very much a novice(i started out unable to bench the bar 5x5... I'm up to 125 5x5) now I'm trying to figure out something a little less time consuming.

    my overall goal is aesthetics, with whatever strength gains come along for the ride. Have I got too much shoulder work? is incline bench a waste of time for a novice? Am I forgetting anything important/obvious?

    Thanks so much in advance, I know how common these types of threads are!


    Workout A
    Squat 4x7
    Barbell Row 4x7
    Overhead Press 4x7
    Incline Bench 3x8
    Skullcrushers 3x10
    Kneeling Cable Crunch 3x15


    Workout B
    Deadlift 3x5
    Bench Press 4x7
    Chins 3x8
    Reverse Flyes 3x10
    Side Lat Raises 3x10
    Kneeling Cable Crunch 3x15
    Last edited by PKSebben; 06-25-2013 at 04:37 PM.
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  2. #2
    Used Register. FrankFF's Avatar
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    Originally Posted by PKSebben View Post
    ICF 5x5 routine takes too long, I need to keep my workouts to 1 hour or so, and ICF was averaging me about 100 minutes - i did run the program for 3 months though and got a ton of gains from it, though im still very much a novice(i started out unable to bench the bar 5x5... I'm up to 125 5x5) now I'm trying to figure out something a little less time consuming.

    my overall goal is aesthetics, with whatever strength gains come along for the ride. Have I got too much shoulder work? is incline bench a waste of time for a novice? Am I forgetting anything important/obvious?

    Thanks so much in advance, I know how common these types of threads are!


    Workout A
    Squat 4x7
    Barbell Row 4x7
    Overhead Press 4x7
    Incline Bench 3x8
    Skullcrushers 3x10
    Kneeling Cable Crunch 3x15


    Workout B
    Deadlift 3x5
    Bench Press 4x7
    Chins 3x8
    Reverse Flyes 3x10
    Side Lat Raises 3x10
    Kneeling Cable Crunch 3x15
    I have been on the Allpros simple beginners routine for 6 weeks now and am seeing great results. It takes me 40 minutes to complete my workout, If you are not getting to may comments on your thread read the stickie entitled " why no one is critiquing your workout"

    FrankFF
    MWF


    Running in Ironman Wales Triathlon 2014 in aid of the Macmillan cancer charity.

    http://www.justgiving.com/frank-williams2

    Be generous.
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  3. #3
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    Looks mostly good. Only concern is the amount of indirect tricep work + the skullcrushers, and no direct bicep work. Figure out a way to add curls - probably in the "B" - or alternate skulls and curls. The ramification is developing an imbalance where tricep tension overpowers the elbow joint, creating tendonitis - specifically the inner-side type "Golfer's Elbow", the counterpart of "Tennis Elbow".
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    Registered User John4789's Avatar
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    See what you're trying to do here, but I'm not convinced it will take any less time than ICF.

    I'm on ICF right now and it take me about 90mins including 5 min warm up and 10mins cardio at the end. You can smash through it if you need to.

    The thing that takes the most time for me is the 5x5 squats, the rest breaks are long and really consumes time compared to the rest of the program.

    Just my two cents.
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  5. #5
    Self proclaimed parrot Determinednoob's Avatar
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    Do ICF template with the compounds at 3x8 and the isos at 2x10. If you want to speed it up more superset the bench press and barbell row as well as overhead press and pullup\down variant as well as isos.
    The floundering has ended.
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  6. #6
    Tu papi Jasonk282's Avatar
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    how is going from 5x5(25 reps) to 4x7(28 reps) going to make things go faster?
    OG
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    Registered User PKSebben's Avatar
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    Originally Posted by Jasonk282 View Post
    how is going from 5x5(25 reps) to 4x7(28 reps) going to make things go faster?
    its mostly that im dropping from 7-8 exercises per workout to 6, and im reducing the total number of sets as well. anyone who has run ICF for a few months knows that once you start pushing against your maximum weight you need longer and longer breaks between sets (thus, fewer sets = fewer long rests). This workout has shaved about 25 minutes off my ICF average workout times

    to skydog: thanks for the advice about the tricep work, i'll play around with it and make sure im getting a bit more bicep stimulation. also, do you agree with determinednoobs suggestion about changing up the sets/reps?

    also, to anyone confused, i still HIGHLY recommend the ICF program for beginners serious about building strength/mass, i just can't spare quite enough time right now to run the program as written
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  8. #8
    Registered User scl520's Avatar
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    Originally Posted by Determinednoob View Post
    Do ICF template with the compounds at 3x8 and the isos at 2x10. If you want to speed it up more superset the bench press and barbell row as well as overhead press and pullup\down variant as well as isos.
    This! Especially now that your lifts are up from running original ICF for a few months.
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  9. #9
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    Originally Posted by PKSebben View Post
    skydog: ... also, do you agree with determinednoobs suggestion about changing up the sets/reps?
    Yes, that and the superset option. Antagonist movements like BP/Row are a great way to increase intensity effect when supersetted. See if the normal way is fine first, then add the s-set later if you're trying to cut more time.
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  10. #10
    Registered User PKSebben's Avatar
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    thanks guys! i love this site
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