Full Body Routine

[getaway]

I decided to stick with the full body routine because it's easiest for a home gym, i plan on joining a gym in september. but for now how does this look?

What do you think of my FB Routine? (reps)
Day A:

Deadlift 3x5
Incline DB PRESS 3x6-8
Military Press 3x6-8
Ham Curls 3x10-15
SUPERSET:
Bicep Curls 3x8-12
Close GRIP BENCH press 3x8-12
Crunches

Day B:

Squats 3x5
Bent-over Barbell rows 3x8
Flat Barbell Bench Press 3x6-8
DB Seated Shoulder press 3x8
SUPERSET:
Barbell Curls 3x8-12
Tricep Ext 3x8-12
Leg Raises

[Lady C]

Pull-ups on Day A - no back exercises
Straight leg Deadlifts on Day B - hamstrings need to be worked.

[getaway]

Doesnt the deadlift work the back?

[LiftGirl]

Originally Posted by getaway

Doesnt the deadlift work the back?

DL works the low back (and legs) more. You should keep it; it's a great exercise, but like LadyC says, you can do pullups (or rows if you'd rather) on Day A.

[getaway]

i fear chin ups would overtrain my arms?

[EliteLift]

sinse you currently lift weights at home I would break up your muscle groups into like 3-5 days a week if you have time. you would be able to work each muscle much harder.

for example: 1legs,2chest & abs,3back & traps,4arms, repeat...

but if you have limited amount of weight or days a week to lift weights I understand why you chose a 2 day split.

If you choose a two day split routine I would eliminate all isolated exersices exept maybe for your arms. Hamstring curls are not optimal when you have so many muscle groups to work on in the same workout.
if your concerned about your hamstrings just switch out regular deads with SLDL's every second time you do that workout.

and one other thing I would have done differently is hit my legs on one day compleatly and my upper body the next day. thats just me though.

[getaway]

its 3x a week alternating

mon: lift
tues; rest
wed; lift
thur: rest
fri: lift
Sat: rest
sun: rest

[getaway]

im thinking up bumping everything to 4 sets except the arms.

[Lady C]

Originally Posted by getaway

Doesnt the deadlift work the back?

Not the same as pull-ups or rows will.

BTW: Straight-leg deadlifts work the hamstrings. If you feel it primarily in the back, then your form is wrong.

[getaway]

Originally Posted by getaway

im thinking up bumping everything to 4 sets except the arms.

Three days a week

Day A:

Deadlift 4x5
Incline DB PRESS 4x6-8
Military Press 4x6-8
Chin ups 4x10
Bicep Curls 1x8-12
Close GRIP BENCH press 3x8-12
Crunches

Day B:

Squats 4x5
Bent-over Barbell rows 4x8
Flat Barbell Bench Press 4x6-8
DB Seated Shoulder press 4x8
SUPERSET:
Barbell Curls 3x8-12
Tricep Ext 3x8-12
Leg Raises

[westside24]

looks good, deadlifts will work your hams no matter how you do them, just to inform you, so I wouldnt worry too much about that... if you are worried about leg strength, I would throw GHRs in either day A or B, that would help in addition to your squats and Deads, by adding significant ham and glute strength.

[Karl]

Originally Posted by getaway

Three days a week

Day A:

Deadlift 4x5
Incline DB PRESS 4x6-8
Military Press 4x6-8
Chin ups 4x10
Bicep Curls 1x8-12
Close GRIP BENCH press 3x8-12
Crunches

Day B:

Squats 4x5
Bent-over Barbell rows 4x8
Flat Barbell Bench Press 4x6-8
DB Seated Shoulder press 4x8
SUPERSET:
Barbell Curls 3x8-12
Tricep Ext 3x8-12
Leg Raises

You have to much volume if you are going to do this 3 times a week. Cut the volume and up the intensity.

[getaway]

Originally Posted by Karl

You have to much volume if you are going to do this 3 times a week. Cut the volume and up the intensity.

I cut the volume to 3 sets, anything else, is it still too much?

[Karl]

Originally Posted by getaway

I cut the volume to 3 sets, anything else, is it still too much?

If i was going to do full body split 3 times a week I would only do 1 working set. Unless you have superhuman recovery ability, I would be over trained inside of a month

[westside24]

dude no... hes only doing a total 6 exercises... its not that bad...
If you start doing like the HST like you were originally with 12 different exercises, then I would do only 1 set each... but I think your good Gway, you just need to focus on consistency right now more than anything. remember theres no wrong way to train, other than with no consistency!