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  1. #1
    HARDCORE mdx3k's Avatar
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    One-day full body workout..

    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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  2. #2
    Man, I'm Big- RIP hardknuckle's Avatar
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    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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  3. #3
    Jesus Christ Freak Jcfreak_02's Avatar
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    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 40
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  4. #4
    Registered User gog9's Avatar
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    that last routine has way to much volume. IT looks like it would take 4 hours to complete
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    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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  5. #5
    Registered User gog9's Avatar
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    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 raises
    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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  6. #6
    Registered User gog9's Avatar
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    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 too
    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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  7. #7
    Registered User gog9's Avatar
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    abs routine could be something like

    Weighted stability ball crunches
    Hanging Leg Raises

    than an abs circuit
    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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  8. #8
    Registered User gog9's Avatar
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    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 x
    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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  9. #9
    Registered User ddrockhard1's Avatar
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    Originally Posted by jcfreak_02 View Post
    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 40
    to much volumeeeeeee on the above routine, its crap!
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  10. #10
    Raw Nats 2014 comeatmebro DDon1996's Avatar
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    Originally Posted by ddrockhard1 View Post
    to much volumeeeeeee on the above routine, its crap!
    Travel back to 2002 and let him know, dumbass.
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  11. #11
    Registered User hardenheavy's Avatar
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    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)
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  12. #12
    Sports & Fitness App Dev HigginsRan's Avatar
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    Originally Posted by hardenheavy View Post
    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)
    Nice this looks somewhat like what I am doing for my cut right now.
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