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  1. #1
    Registered User chbuk's Avatar
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    Does this fullbody program have too much volume?

    I do 3x a week full body workouts as bellow. I increase the weight if I manage to hit my rep goals. I weigh 65 kg and can bench 75 kg for 10 reps for reference.

    I rarely manage to finish in 2 hours. I also often feel pretty tired after completing the first 2 or 3 exercises.

    Do you think I am doing too much?

    Day 1

    -Flat bench 5 sets, 10 8 7 6 5 reps
    -Ez bar bicep curls 4 sets, 10 8 7 6 reps
    -Dumbbell shoulder press 3 sets, 12 8 7 reps
    -Dumbbell bench 4 sets, 12 10 8 7 reps
    -Lat pulldown 3 sets, 12 10 8 reps
    -Skull crushers 4 sets, 10 8 7 6 reps
    -Leg press 3 sets, 12 10 8 reps

    Day 2

    -Incline bench 5 sets, 10 8 7 6 5 reps
    -Dumbbell bicep curls 4 sets, 10 8 7 6 reps
    -Dumbbell flat bench 4 sets, 12 10 8 7 reps
    -Cable rows 3 sets, 12 10 8 reps
    -Cable lateral raises 3 sets, 12 10 8 reps
    -Triceps pushdowns 3 sets, 12 10 8 reps
    -Barbell shrugs 3 sets, 12 10 8 reps
    -Squat 3 sets, 10 8 7 reps

    Day 3

    - Same as day 1, except flies instead of dumbbell bench
    Last edited by chbuk; 11-17-2019 at 07:15 AM.
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  2. #2
    Theres a toll in the hall SuffolkPunch's Avatar
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    Sounds like it

    Volume required to make progress is an individual thing - but just counting the number of sets for chest, it seems a lot for most people.

    The general guideline is to do enough volume to make steady progress - and increase it when needed to keep progress moving. If you already have a crapton of volume, you can't make tactical increases...
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  3. #3
    12 pack > 6 pack PurmaBulker1984's Avatar
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    PurmaBulker1984 is offline
    I guess you could call that "full body" but it looks like a 3 day a week chest and arms work out with one back and one quad exercise pinned on to the end. I'd look at one of the many professionally written full body routines instead.
    Current max
    325 bb bench
    295 incl bb bench
    275 push press.

    Married w/ 2 kids crew
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  4. #4
    Registered User dazitmayn's Avatar
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    looks like a terrible program that tried to fit in every exercise under the sun into a few full body days.
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  5. #5
    Registered User Oleg1975K's Avatar
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    It looks like an old school, a la Farbotnik)))
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  6. #6
    Banned LargePeter's Avatar
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    LargePeter is offline
    Originally Posted by chbuk View Post
    I do 3x a week full body workouts as bellow. I increase the weight if I manage to hit my rep goals. I weigh 65 kg and can bench 75 kg for 10 reps for reference.

    I rarely manage to finish in 2 hours. I also often feel pretty tired after completing the first 2 or 3 exercises.

    Do you think I am doing too much?

    Day 1

    -Flat bench 5 sets, 10 8 7 6 5 reps
    -Ez bar bicep curls 4 sets, 10 8 7 6 reps
    -Dumbbell shoulder press 3 sets, 12 8 7 reps
    -Dumbbell bench 4 sets, 12 10 8 7 reps
    -Lat pulldown 3 sets, 12 10 8 reps
    -Skull crushers 4 sets, 10 8 7 6 reps
    -Leg press 3 sets, 12 10 8 reps

    Day 2

    -Incline bench 5 sets, 10 8 7 6 5 reps
    -Dumbbell bicep curls 4 sets, 10 8 7 6 reps
    -Dumbbell flat bench 4 sets, 12 10 8 7 reps
    -Cable rows 3 sets, 12 10 8 reps
    -Cable lateral raises 3 sets, 12 10 8 reps
    -Triceps pushdowns 3 sets, 12 10 8 reps
    -Barbell shrugs 3 sets, 12 10 8 reps
    -Squat 3 sets, 10 8 7 reps

    Day 3

    Exactly the same as day 1
    27 sets of barbell and dumbell work for chest; 9 sets of cables for back

    Good luck with your muscle imbalance and constant shoulder pain goals for the rest of your life
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  7. #7
    Banned LargePeter's Avatar
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    LargePeter is offline
    Sorry, I'll try again

    One chest movement per day
    Barbell rows at least twice a week
    Lat pulldowns at least twice a week
    Cool it with the direct arm work every day
    Dumbells for lateral raises if you need them
    Add some face pulls or other rear delt movement
    Squat 2x a week or back squat/front squat
    You need hamstring work
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  8. #8
    Registered User Oleg1975K's Avatar
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    It doesn’t work like that ... The back of the body is not a “mirror” reflection of the front. Because the ideas of equating push and pull, promoted by some "gurus", this is too primitive simplification. Yes, the program of fitness training should include vertical and horizontal push, as well as vertical and horizontal pull. But not necessarily in equal amounts. If we talk about sports, for example, the competitive bench press ... Well, try to balance the bench presses with the same load in the pulls in preparation for the competition. And on the contrary, you are guaranteed to get problems in the shoulder joints.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  9. #9
    Weak and foolish OldFartTom's Avatar
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    No hip hinge movement, try adding a deadlift
    No crunch movement, try adding some situps
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
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