hello, because of medical reasons I wont be able to workout this week. Its has just been 2 weeks since i took a week off training. But, I have a chance to lift this saturday, and so I need a full body workout for one day..Just like HIT, but im not familiar with HIT..
ideas.. thanks
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Thread: One-day full body workout..
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05-28-2002, 12:54 PM #1
One-day full body workout..
Shut n Squat!
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05-28-2002, 01:31 PM #2
20 rep squats- Take a weight you can do for 12, but do 20.
deadlift-2 sets- 15 reps regular grip, 15 reps sumo grip.
bent over rows-2x15
bench-2x10
military or standing push press-2x10
Do each exercise one after another with very little rest. Add some direct arm work if you feel you can handle it. Not everyone grasps the HIT concept on the first try, but if you do each rep of each set with complete control and strict form you will feel it.
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05-31-2002, 08:38 PM #3
Oh yeah this is reps x sets
Pull down: 10x3 160
Flat Bench: Failurex1 265, 8x4 245
Calf Raises: 25x3 125lbs
Wide Grip Curls: 10x3 95lbs
Kickbacks: 12x3 25lbs
Triceps Extensions: 12x3 90lbs
Incline Bench: 8x4 2
Calf Thingies (lay on your stomach and pull calves back) 10x3 160
Decline Bench: 8x4 235
Squats: 10x2 360, 12x2 270
Sit-ups /w 20lbs: 31x4
Preacher Crunches: 20x4 15
Rowing (I do it to work lower back though): 12x3 120
Military Press: 10x3 150
Bar Raises (hold bar and raise to parallel with shoulders) 10x3 90
Triceps Extension Thingy: 12x2 120, 12x2 120 reverse
Lat Raises: 10x3 100
Pec Deck: 10x3 160
This is my basic workout, then I either run for 30 minutes or do this....
DB Curls: 10x2 45
Leg Press: 12x2 450, 15x2 360, one leg 15x2 225
Wrist Rotations: 20x2 25
Hold DB in front of you, raise dumbbells to pecs ( supposed to work tri's) 10x2 40God is bigger than you
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"Whoever claims to live in him must walk as Jesus did"- 1 John 2:6
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10-28-2009, 12:29 AM #4
- Join Date: Oct 2007
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 98
- Rep Power: 279
that last routine has way to much volume. IT looks like it would take 4 hours to complete
kinobody.com - my fitness site dedicated to achieving the Lean & Muscular physique.
STATS
Height- 5'10
Weight - 180
Body Fat - 9%
LIFTS
Incline Bench Press - 250 x 6 reps
Weighted Chin ups - 115 lbs x 5 reps
Standing Press - 185 lbs x 5 reps
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10-28-2009, 12:33 AM #5
- Join Date: Oct 2007
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 98
- Rep Power: 279
I would do something like this:
Incline Bench: 4 x 8
alternate with
Pull-ups: 4 x 8
Squats: 4 x 12
alternate with
Leg curls: 4 x 8
DB Flies: 5 x 6-8 (30 seconds rest)
cable rows: 5 x 6-8 (30 seconds rest)
Lateral Raises: 3 x 10
Biceps Curls
Skull Crushers
Concentration Curls
Cable extensions
calf raiseskinobody.com - my fitness site dedicated to achieving the Lean & Muscular physique.
STATS
Height- 5'10
Weight - 180
Body Fat - 9%
LIFTS
Incline Bench Press - 250 x 6 reps
Weighted Chin ups - 115 lbs x 5 reps
Standing Press - 185 lbs x 5 reps
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10-28-2009, 12:34 AM #6
- Join Date: Oct 2007
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 98
- Rep Power: 279
arms should be 3 sets of 8 on the first 2 exercises
and 3 sets of 8 on the last to arm exercises with a drop set on the last set.
Add abs at the end tookinobody.com - my fitness site dedicated to achieving the Lean & Muscular physique.
STATS
Height- 5'10
Weight - 180
Body Fat - 9%
LIFTS
Incline Bench Press - 250 x 6 reps
Weighted Chin ups - 115 lbs x 5 reps
Standing Press - 185 lbs x 5 reps
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10-28-2009, 12:34 AM #7
- Join Date: Oct 2007
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 98
- Rep Power: 279
abs routine could be something like
Weighted stability ball crunches
Hanging Leg Raises
than an abs circuitkinobody.com - my fitness site dedicated to achieving the Lean & Muscular physique.
STATS
Height- 5'10
Weight - 180
Body Fat - 9%
LIFTS
Incline Bench Press - 250 x 6 reps
Weighted Chin ups - 115 lbs x 5 reps
Standing Press - 185 lbs x 5 reps
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10-28-2009, 12:35 AM #8
- Join Date: Oct 2007
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 98
- Rep Power: 279
abs circuit could be
Cross over crunches x 15 per side
cruches x 10
crunches with knees perpindicualr x 10
toe touches with legs up x 10 per hand to leg
plank hold x 1 minute
complete 3 xkinobody.com - my fitness site dedicated to achieving the Lean & Muscular physique.
STATS
Height- 5'10
Weight - 180
Body Fat - 9%
LIFTS
Incline Bench Press - 250 x 6 reps
Weighted Chin ups - 115 lbs x 5 reps
Standing Press - 185 lbs x 5 reps
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01-04-2011, 04:42 PM #9
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01-04-2011, 04:44 PM #10
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06-17-2013, 01:53 AM #11
I love full body routines. Over time I came to realize that they suit me the most. First, this kind of routine is aligned with my other fitness activity - Running. Second, the nature of the training (not focusing on any particular muscle group) allows an easier fit in any schedule - you don't have to worry about missing a training.
I do however agree with some of the previous comments about over training and workload. That's why I do two days a week program with one exercise per muscle group only.
Here's my program:
Monday - Running
Tuesday - Full body
Wednesday - Running
Thursday - Running
Friday - Full body
Saturday - Running
Sunday - Rest day
I mainly alternate between two full body workouts both taking about 60 minutes + warm-up and stretch
1.
Bent-over row w/ dumbbells or Seated row
Push-ups or Flat bench press
Squats
Military press
Biceps curl
Calf raise
Triceps extension
Kettlebell or Dumbbell swing
Plank up-downs (or other form of plank exercise)
2.
Bodyweight pull-ups or Lat pull-downs
Incline bench press or Decline push-ups
Deadlift
Lateral shoulder fly
Biceps curl
Calf raise
Triceps extension
Kettlebell or dumbbell swing
Oblique V-up (or other oblique ab exercise)An idea gets you started, motivation keeps you going, discipline gets you "there"...
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07-01-2013, 04:32 PM #12
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