3x/week full body - advice please

[pergol]

Hi everyone,

Can I have your opinion about my full body routine ?

Squat 3x5
OHP - 3x8
Pull up - 5, 4, 3, 3, 3
Dips - 3x8
Leg raises 3x12
Reverse dumbell fly - 3x10
Incline bench press - 3x8
Seated row - 3x8
Twists - 3x30
Back extensions - 3x25

I'm on a caloric deficit, trying to lose fat and maintain or gain some strenght. Lost 15 kg in last 5 months with some ups and downs. My overall strenght levels are pretty low, especialy in presses.

30 yrs, height 203 cm, weight 110 kg

[grubman]

Opinion? It sucks ass for more reasons than are worth listing.

Try one of the routines in the stickies, like fierce five...

https://forum.bodybuilding.com/showt...9678631&page=1

Or something like this...

https://www.aworkoutroutine.com/the-...rkout-routine/

Or this...

https://www.tigerfitness.com/blogs/w...orkout-routine

Good luck.

[n64bomb]

Hi everyone,

Can I have your opinion about my full body routine ?

Squat 3x5
OHP - 3x8
Pull up - 5, 4, 3, 3, 3
Dips - 3x8
Leg raises 3x12
Reverse dumbell fly - 3x10
Incline bench press - 3x8
Seated row - 3x8
Twists - 3x30
Back extensions - 3x25

I'm on a caloric deficit, trying to lose fat and maintain or gain some strenght. Lost 15 kg in last 5 months with some ups and downs. My overall strenght levels are pretty low, especialy in presses.

30 yrs, height 203 cm, weight 110 kg

Very, very bad. Drop your program and do one of the recommended novice ones.

[pergol]

That bad huh

I'll probably try fierce 5 then, seems interesting

[FatWhiteKid]

For a total beginner or someone with a very weak foundation of strength I highly recommend ‘Starting Strength’. In my opinion this is a great launching pad of a program to get you started, then moving on to a more intermediate/advanced program afterward to really build off the foundation you’ve began to create.

[santisica]

It's not that bad I would just change the order of some excercises, just know that this routine could be exhausting because of the great numbers of compound movements you do.

Back extensions - 3x25 (I don't know why you want to do this excercise but It would be better to do this to warm up the back and hams)
Incline bench press - 3x8 (you start with the compounds which require more energy and you can lift more weight)
Pull up - 5, 4, 3, 3, 3
OHP - 3x8
Seated row - 3x8
Dips - 3x8 (after dips you can add a biceps excercise if you want since dips work your triceps)
Reverse dumbell fly - 3x10 (you could do this excercise with lateral raises in a superset fashion to hit all parts of the delts)
Squat 3x5 (legs at the end since they are too tiring to do as the first excercise)
Leg raises 3x12
Twists - 3x30

[pergol]

Well it is pretty exhausting, that's one of the reasons I'm doing it. Tought it will speed up fat loss rate and maybe give me some muscle mass