Full Body Workout

[nejxiis]

I've been lifting for around 4 years and 3 months now.

I started at around 145 lbs with 18% BF and went up to around 205-210 lbs 18-20% bf last May.

I decided to do my first cut ever, and after 3 months or so am around 170lbs, 8-9% bf.

So i went from 119 LBM to around 155 LBM in 4 years.


I am trying to lean bulk again and hopefully get 10lbs of LBM in 10 months

I am currently using a Full Body HST Routine which is 3 days/week and mainly compound exercises 2 warmup sets, 2 working sets / muscle and alternating between 2 workouts (A & B)

REP Ranges (8-12 on all exercises)

Workout A

Legs : Squats
Calves : Seated Calf Raises
Back : Weighted Pull Ups
Chest : Barbell Bench Press
Shoulders : Standing Shoulder Press
Traps : Shrugs
Abdominals : Weighted Machine Sit Ups
Triceps : Close Grip Bench Press
Biceps : Weighted Close Grip Chin Ups

Workout B

Legs : Squats
Calves : Seated Calf Raises
Back : Barbell Bent Over Rows
Chest : Barbell Incline Bench Press
Shoulders : Seated Shoulder Press
Traps : Shrugs
Abdominals : Leg Raises
Triceps : Skull Crushers
Biceps : Barbell Curl


BTW, i usually get sore in the legs/chest/back.. the rest , not even once

Do you think this routine is good enough to add size (mainly in the arm section, since its my lacking part)

Thanks in advance

[dgoyena216]

I've been lifting for around 4 years and 3 months now.

I started at around 145 lbs with 18% BF and went up to around 205-210 lbs 18-20% bf last May.

I decided to do my first cut ever, and after 3 months or so am around 170lbs, 8-9% bf.

So i went from 119 LBM to around 155 LBM in 4 years.


I am trying to lean bulk again and hopefully get 10lbs of LBM in 10 months

I am currently using a Full Body HST Routine which is 3 days/week and mainly compound exercises 2 warmup sets, 2 working sets / muscle and alternating between 2 workouts (A & B)

REP Ranges (8-12 on all exercises)

Workout A

Legs : Squats
Calves : Seated Calf Raises
Back : Weighted Pull Ups
Chest : Barbell Bench Press
Shoulders : Standing Shoulder Press
Traps : Shrugs
Abdominals : Weighted Machine Sit Ups
Triceps : Close Grip Bench Press
Biceps : Weighted Close Grip Chin Ups

Workout B

Legs : Squats
Calves : Seated Calf Raises
Back : Barbell Bent Over Rows
Chest : Barbell Incline Bench Press
Shoulders : Seated Shoulder Press
Traps : Shrugs
Abdominals : Leg Raises
Triceps : Skull Crushers
Biceps : Barbell Curl


BTW, i usually get sore in the legs/chest/back.. the rest , not even once

Do you think this routine is good enough to add size (mainly in the arm section, since its my lacking part)

Thanks in advance

http://forum.bodybuilding.com/showth...ance+made+easy

Visit this thread.

EDIT: You may be better off with an Upper/Lower or PPL split rather then full body. Definitely no beginner if you have been lifting for 4 years consistently. Full Body workouts are usually targetting for beginners to build foundation and learn main compound lifts.

[Swedenboy33]

Looks solid,push/pull ratio is off though. You want a 1.5-2:1 pullush ratio to avoid shoulder injuries. Maybe add some face pulls/rear delt flies and remove the seated db press on B workout and switch it for lateral raises or simply remove it? Your delts will get hit pretty hard from incline.

[nejxiis]

http://forum.bodybuilding.com/showth...ance+made+easy

Visit this thread.

EDIT: You may be better off with an Upper/Lower or PPL split rather then full body. Definitely no beginner if you have been lifting for 4 years consistently. Full Body workouts are usually targetting for beginners to build foundation and learn main compound lifts.

Cheers for the link brah, really helpful

i might try the PPL, more volume / session for bulk

Looks solid,push/pull ratio is off though. You want a 1.5-2:1 pullush ratio to avoid shoulder injuries. Maybe add some face pulls/rear delt flies and remove the seated db press on B workout and switch it for lateral raises or simply remove it? Your delts will get hit pretty hard from incline.

yeah you're right, after the incline i pretty much lose too much strength in the shoulders.. at least 25-40% of my 1 RM lol :/

thanks for the tips