hey guys - what's going on. i've been doing a lot of reading these past few days, as i've been looking to switch up my current routine. it looks like the whole one body part a day thing just doesn't cut it around here, and i'm not surprised. i noticed that i haven't been making any gains in size or strength recently, and it's definitely because i've been doing the same routine for too long. i modified a routine from brit_beef's "doing the splits" thread to incorporate most of the exercises from the "official list of exercises needed to gain mass" thread. anyways, this new routine is a 3 day full body split, and i hope you guys approve.
Workout A:
Squat 4x6
Flat Bench 4x6
Wide-Grip Chin's 4x6
Standing Military press 3x6
Calf Raises 3x6
Workout B:
Deadlift 4x6
Incline Barbell Press 4x6
Barbell Rows 4x6
BB Curls 3x6
Abs
Workout C:
Standing Military press 4x6
Weighted Dip's 4x6
Wide-Grip Chin’s 4x6
Close-Grip Bench 3X6
Calf Raises 3X6
i have a feeling that i either have too many exercises and/or too many sets. if it helps, i'm 20 years old, about 5'5, and weigh 170.
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Results 1 to 9 of 9
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12-11-2006, 10:24 PM #1Registered User
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new full body routine - looking for criticism
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12-11-2006, 10:44 PM #2This is MADDNESS!!!!
- Join Date: Nov 2006
- Location: Long Beach
- Age: 38
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looks good to me i use a similar full body routine last month and put on a good 4lbs
5'7 142lbs 10%
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+basics
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12-12-2006, 04:00 AM #3Registered User
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- Age: 38
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thanks a lot man - i appreciate it.
so far so good
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12-12-2006, 06:56 AM #4Registered User
- Join Date: Apr 2006
- Location: Montreal, Quebec, Canada
- Age: 37
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That looks pretty good.
Good luck !Government is for slaves
Free men govern themselves
BJJ + Navy log:
http://forum.bodybuilding.com/showthread.php?t=164870361
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12-12-2006, 12:01 PM #5Registered User
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thanks a lot - definitely appreciate it.
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12-19-2006, 02:02 PM #6Registered User
- Join Date: Apr 2006
- Age: 38
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i've been looking this workout over and i've got a feeling it's not good enough. i'm pretty much squatting and deadlifting once a week. is that bad?
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12-19-2006, 02:51 PM #7Registered User
- Join Date: Jun 2005
- Location: Omaha NE
- Age: 42
- Posts: 2,441
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I would put at least one leg exercise into workout C. Could do back squats with a different rep range, front squats, lunges, step ups, SDL or romanian deadlift.Originally Posted by mr jenkins
Also personally I never stick to a single rep range for everything... I feel to maximize size and strength gains you need more variety."Leave the pump in the bedroom and add some damn weight to the bar" - Dave Tate
"Train for strength, eat to grow and you will get bigger and stronger" - Someone bigger and stronger then me
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12-19-2006, 02:55 PM #8Big Poppa Poopie
- Join Date: Aug 2006
- Posts: 10,103
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have you checkout out the 5x5??
http://www.geocities.com/elitemadcow...Linear_5x5.htm
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12-19-2006, 06:17 PM #9Clean Bulk For LIfe
- Join Date: Aug 2006
- Location: Colorado
- Age: 38
- Posts: 73
- Rep Power: 217
I have one criticism other than what has been said. You are keeping each workout in the exact same parameters as far as rep/set schemes. If you are planning on performing this workout for very long (i.e. more than a month) you need to think about changing this around. Your body will quickly adjust to what you are doing, so try to keep it guessing. Make one day a week your low rep day (3-5 reps), one a mid-range day (6-9 reps), and occasionally work in the 10 to 12 rep range. If you keep changing the parameters and change the lifts every few weeks you will continue to see gains.
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