My New Full Body

MrJosh · 05-31-2007, 03:14 AM

Hi guys sorry to bore you with more routine help but i would really apreciate it
I have decided to go back to a full body routine would people please take a look at it and coment on it if you think there is anything wrong with it. I will rep for good responses
I will do this three times a week with 3 sets of 12 reps for each exercise

chest
bench press
dips

back
lat pulldown
pull ups

legs
squats
leg press
calf raises

biceps
preacher curls

triceps
tricep press

abs
crunches
ab bench

shoulders
shoulder press

Thanks

mortious · 05-31-2007, 03:28 AM

Quote:

Originally Posted by joshatbodybuild

Hi guys sorry to bore you with more routine help but i would really apreciate it
I have decided to go back to a full body routine would people please take a look at it and coment on it if you think there is anything wrong with it. I will rep for good responses
I will do this three times a week with 3 sets of 12 reps for each exercise

chest
bench press
dips

back
lat pulldown
pull ups

legs
squats
leg press
calf raises

biceps
preacher curls

triceps
tricep press

abs
crunches
ab bench

shoulders
shoulder press

Thanks

Uhh, First off, how long have you been working out?

J D H · 05-31-2007, 03:33 AM

Quote:

Originally Posted by joshatbodybuild

Hi guys sorry to bore you with more routine help but i would really apreciate it
I have decided to go back to a full body routine would people please take a look at it and coment on it if you think there is anything wrong with it. I will rep for good responses
I will do this three times a week with 3 sets of 12 reps for each exercise

chest
bench press
dips

back
lat pulldown
pull ups

legs
squats
leg press
calf raises

biceps
preacher curls

triceps
tricep press

abs
crunches
ab bench

shoulders
shoulder press

Thanks

I would add pec flyes to your chest routine, I think they are really good. As your chest is a big muscle group, I guess you could add it rather than substituting it as well =)

Edit - Also, you could do side planks for your obliques (side planks are when you lie on your side supporting yourself with only your forearm and feet, and remember to keep your hips as high as you can)

MrJosh · 05-31-2007, 03:33 AM

about a year

mortious · 05-31-2007, 03:36 AM

Quote:

Originally Posted by joshatbodybuild

about a year

You've been training for a year and you're doing a novice programme still? Ok, first off what are your goals? If it's to hypertrophise your body (add muscle bulk) i'd go with something like a three day split

Day 1: Upper

Day 2: Lower

Day 3: Upper

MrJosh · 05-31-2007, 03:43 AM

i,ve been on a split for the past 2 months and i haven't realy seen any gains
Do you fink that splits are better for bulking than full body routines?

mortious · 05-31-2007, 03:46 AM

Quote:

Originally Posted by joshatbodybuild

i,ve been on a split for the past 2 months and i haven't realy seen any gains
Do you fink that splits are better for bulking than full body routines?

Yea, most defenetly. If you havnt been seeing any gains it's quite possible that A, you were overtraining, B, not hitting each muscle group enough (1.5-2 times per week) or C) Your diet was crap. Could u give me an idea of what you were doing? Then i may be able to help u improve it.

MrJosh · 05-31-2007, 03:49 AM

I was doing this

TUESDAY - chest/ tricep
5 min warm-up
Flat bench press 15 reps warm up 4sets of 8
Chest press 15 reps 4 sets of 8
dips 4 sets of 8
Tricep Cable Extensions 15 reps 4 sets of 8
tricep press 15 reps 4 sets of 8

THURSDAY - Legs & Abs
5 min warm-up
Squats 4 sets of 8
Leg Press 4 sets of 8
leg extension 15 reps 4 sets of 8
calf raises 15 4 sets of 8
abs circuit

SATURDAY -
5 Min warm-up
Lat pulldowns 15 4 sets of 8
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Upward rows 4 sets of 8
preacher curls 15 4 sets of 8
Close grip chins 4 sets 0f 8

mortious · 05-31-2007, 04:15 AM

Quote:

Originally Posted by joshatbodybuild

I was doing this

TUESDAY - chest/ tricep
5 min warm-up
Flat bench press 15 reps warm up 4sets of 8
Chest press 15 reps 4 sets of 8
dips 4 sets of 8
Tricep Cable Extensions 15 reps 4 sets of 8
tricep press 15 reps 4 sets of 8

THURSDAY - Legs & Abs
5 min warm-up
Squats 4 sets of 8
Leg Press 4 sets of 8
leg extension 15 reps 4 sets of 8
calf raises 15 4 sets of 8
abs circuit

SATURDAY -
5 Min warm-up
Lat pulldowns 15 4 sets of 8
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Upward rows 4 sets of 8
preacher curls 15 4 sets of 8
Close grip chins 4 sets 0f 8

Ok, that's probably why, That's insane overtraining. Hold on, i'll find you a decent programme.

MrJosh · 05-31-2007, 04:34 AM

Ok cheers mate

Oh ye and by the way, which is best for bulking 3 sets of 12, or 4 sets of 8

mortious · 05-31-2007, 04:38 AM

Quote:

Originally Posted by joshatbodybuild

Ok cheers mate

Oh ye and by the way does, which is best for bulking 3 sets of 12, or 4 sets of 8

No prob..

Here ya go, heres one i found and slightly modified

Monday:Chest/Biceps
Incline Dumbbell Press 3x10
Flat Chest Flys 3x10
Flat bench press 3x10
Dips 3x12
Dumbbell curls 3x8
Hammer curls 3x8
Preacher curls 3x8
Barbell curls 3x8

Wensday:Back/Triceps
Seated Cable Rows 3x10
Laying T-bar 3x10
Lat Pulldown 3x10
Chin Ups 3xtill fail
Dumbell shrugs- 3x12
DB Single Arm Tricep extensions 3x8
DB Tricep extensions(2hnds) 3x8
Tricep Pulldown 3x8 - failure

Friday:Legs/Shoulders
Squats 3x10
Leg Press 3x10
Hack Squats 3x10
Calf Raises 3x12
leg extensions 3x10
DB Shoulder Press 3x8
DB Later Raises 3x8
DB Rear Raises 3x8
Uprigt Rows 3x8

Tuesday/Thursday:Cardio

In regards to your question, it doesn't matter really, as long as you're hitting each muscle group with 6-12 sets and 6-15 reps. Anything under 6-7 reps and you're going more for strength. Anything over 15 reps and you're going for endurance/fat burn.

Just make sure you're keep the intensity high enough throughout your workout (0-3 reps short of failure per set.)

nWe · 05-31-2007, 04:41 AM

Quote:

Originally Posted by mortious

Day 1: Upper

Day 2: Lower

Day 3: Upper

Rater do:

Day 1: Upper.

Day 2: Lower.

Day 3: Upper.

Day 4: Lower.

Legs is importan to train as much as upper body.

MrJosh · 05-31-2007, 04:42 AM

Ok Thanks alot for your help mate much appreciated

mortious · 05-31-2007, 04:43 AM

Quote:

Originally Posted by nWe

Rater do:

Day 1: Upper.

Day 2: Lower.

Day 3: Upper.

Day 4: Lower.

Legs is importan to train as much as upper body.

Uh, No. When i said Day 1: Upper, Day 2: Lower, Day 3: Upper, i meant it in the sense that he'd swap it around each week.

IE: Week one

Day 1: Upper, day 2: lower, Day 3: Upper

Then, week two

Day1: Lower, Day 2: Upper, Day 3: Lower

See where i'm going?

Big_fuzzy · 05-31-2007, 04:59 AM

Ok

full body, for variance.

You need a pushing excersise, a pulling excersises, and a lower body excersise.

Horizonatal push: bench etc
Vertical push: dips, mili
H pull: BB + DB rows, vertical cable pulls etc
V pull: chins, lat pull down
Lower: deads n' squats

olinerules87 · 05-31-2007, 07:34 AM

Quote:

Originally Posted by joshatbodybuild

Hi guys sorry to bore you with more routine help but i would really apreciate it
I have decided to go back to a full body routine would people please take a look at it and coment on it if you think there is anything wrong with it. I will rep for good responses
I will do this three times a week with 3 sets of 12 reps for each exercise

chest
bench press
dips

back
lat pulldown
pull ups

legs
squats
leg press
calf raises

biceps
preacher curls

triceps
tricep press

abs
crunches
ab bench

shoulders
shoulder press

Thanks

search for the "Total Body Training" routine. It is a very well put together fullbody routine that is customizable to what you like. Using that program would be better than yours. IMO fullbodies are better for bulking for MOST people (not all) so if I was you I'd try fullbody for a while. and make sure you are eating enought calories