Any experienced lifter been successful with 3 days a week full body? Just started training this style a couple of weeks ago. Is this too much?
Full body
MONDAY (heavy chest)
Bench 3x5
Front squat 3x8
Bb row 3x12
Kneel ohp 3x10
Dips 2x8
Curls 3x12
Side lat 2x16
Rear lat 2x17
Skull crush 3x12
/pull ups 3x10/ Db row 2x15
WEDNESDAY heavy shoulder
Deadlift 3x6
Kneel ohp 3x5
Incline bench 3x12
Reverse lunge 3x11
Dumbells fly 2x15
Hammer curl 2x11
Side lat 2x11
Rear lat 2x12
Oh tri 3x14
Shrugs 2x22
Db row 3x15
Friday (heavy legs/back)
Front squat 3x5
Bench 3x8
Bb row 3x5
Kneeling ohp 3x12
Dips 55 2x12 12
Curl 3x5
Side lat 2x18
Rear lat 2x19
Skull crush 3x18
Db row 2x20
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Thread: Full body volume
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01-17-2022, 08:52 PM #1
Full body volume
Last edited by Eli2309; 01-17-2022 at 10:13 PM.
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01-17-2022, 09:30 PM #2
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01-18-2022, 12:41 AM #3
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01-18-2022, 11:17 AM #4
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01-18-2022, 11:39 AM #5
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
Any back squat variation for one of the fronts.
High or low bar, regular, pause, pin
I'd probably ditch the barbell rows entirely and keep the bulk of my back volume to single arm / band or cable work.
Less systemic fatigue, same hypertrophy work rate.
Finally I'd add 1 of RDL, Good Morning, Hip Thrust to 1 day5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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01-18-2022, 04:04 PM #6
What's the deal with the odd number of reps for a lot of exercises?
Is that just your current max on an increasing rep progression scheme or did you pick those numbers for a reason?Calls 'em like I sees 'em Crew
Suomalainen Crew
Feels like a manlet around Amazonian women Crew
Gets turned on when looking in the mirror Crew
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01-18-2022, 05:17 PM #7
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01-24-2022, 12:32 PM #8
https://forum.bodybuilding.com/showt...hp?t=179232481
Don't try to reinvent the wheel.64
Old, but not obsolete.
Geezer Crew
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01-25-2022, 11:22 AM #9
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