Critique Full Body routine

[chobanuk]

Deciding to switch over from a split just getting bored with them and so far I like the layout I got setup for it. note I dont have a power rack so thats why im doing belt squats and no bench so no barbell benching

Full Body

Vertical Push
Push Press or Military Press or Split Jerk or Snatch or Dumbbell Shoulder Press

Horizontal Push
Dumbbell Press or Incline Dumbbell Press or Decline Dumbbelll Press

Pull
Horizontal Row or Pullup or Chinup or Clean or Clean and Jerk

Squat
Back Squats or Box Squat or Front Squat or Belt Squat or Split Squat or Overhead Squat or Lunge variation

Deadlift
Deadlift or Romanion Deadlift or Stiff Legged Deadlift or Speed Deadlift

Bicep
Barbell Curl or EZ Bar or Dumbbell

Tricep
Skullcrusher or Floor Press or Board Press or Dip or Extension

Day 1
Vertical Push
Horizontal Push
Pull
Squat

Day 3
Deadlift
Pull
Vertical Push
Squat
Tricep

Day 5
Horizontal Push
Pull
Squat
Bicep

Workout A1
Push Press
Dumbbell Press
Barbell Row
Belt Squat

Workout B1
Clean
Deadlift
Push Press
Split Squat
Skullcrusher

Workout C1
Decline Dumbbell Press
One Arm T-bar Row
Walking Dumbbell Lunges
Barbell Curls

Workout A2
Split Jerk
Incline Dumbbell Press
T-Bar Rows
Front Squats

Workout B2
One-Arm Dumbbell Snatch
Romanion Deadlift
Clean and Jerk
Split Squat
Board Press

Workout C2
Dumbbell Press
Pullup
Overhead Squat
Dumbbell Curls

Workout A3
Military Press
Decline Dumbbell Press
Rear Delt Rows
Split Squats

Workout B3
Deadlift
Clean and Jerk
Dumbbell Shoulder Press
Reverse Lunge
Overhead Tricep Extension

Workout C3
Incline Dumbbell Press
Pullup
Belt Squat
Dumbbell Preacher Curl

[matthewluke60]

board press is for working the middle section (most people's sticking point) of your bench press. Not a tricep lift even though it is taxing on the triceps. However, unless you are only working out once or twice a week, you are pulling waaay too often. However, it would depend on your percetage of weight used as well, if you are only using 60% of your 1 RM, I suppose you could pull alot more often. This looks like a well rounded routine, say if you did one day on, and maybe 2 or 3 days rest between workouts. Throw in something like interval running and sprints and this would be excellent for athletics. For bodybuilding or powerlifting this is terrible, for overall fitness its great.

[chobanuk]

Originally Posted by matthewluke60

board press is for working the middle section (most people's sticking point) of your bench press. Not a tricep lift even though it is taxing on the triceps. However, unless you are only working out once or twice a week, you are pulling waaay too often. However, it would depend on your percetage of weight used as well, if you are only using 60% of your 1 RM, I suppose you could pull alot more often. This looks like a well rounded routine, say if you did one day on, and maybe 2 or 3 days rest between workouts. Throw in something like interval running and sprints and this would be excellent for athletics. For bodybuilding or powerlifting this is terrible, for overall fitness its great.

I guess I didn't really mean board press, I can set some stuff up so I can do half of a bench press basically the same rom as a floor press. Im planning on just doing Monday Workout A1, Wednesday Workout B1, Friday Workout C1 and then the next week do A2, B2, C2 and so on. Not all to worried about pulling volume my back can handle alot I usually Deadlift, Power Clean and do 2-3 types of rows in a week all for 3-4 working sets. Ive tried gone back and forth with different splits got great results and whatnot but right now im just kinda bored and wanna do something more explosive and functional..

[olinerules87]

I like that workout.
Very similar to the way I design most of my fullbody workouts (upper push&pull, shoulder compound, lower body, and then some isos)

what sets/reps will you be using?

Don't forget abs and calves

[james0566]

the leg work on deadlift day maybe too much. for me anyway. check out "CowPimp" 's full body routine on Iron mag forum and bodybuilding.NET. simular to yours.

[creb]

What happens on day 7 ?

[chobanuk]

Originally Posted by olinerules87

I like that workout.
Very similar to the way I design most of my fullbody workouts (upper push&pull, shoulder compound, lower body, and then some isos)

what sets/reps will you be using?

Don't forget abs and calves

anywhere from 3-5 sets depends on how im feeling that day and the reps usually vary on how I feel im not really into having a set range though I usually dont go over 10 reps and keep my reps low most of the time in the 3-6 range, I work out at home so I usually just throw in calves and abs on off days.

[chobanuk]

Originally Posted by creb

What happens on day 7 ?

Day 6 and 7 are off days