trying a new full body

[j407]

hi i have been lifting for awhile and it seems i have hit a bit of a dead end and i have not seen any good progress in quite awhile so im changing up my routine from a 5 day split to a 3 day full body heres what i'm going to do

mon - 4 sets of 8 for each exercise
bench press
squat
weighted pull up
military press
barbell curls


wed - 5 sets of 5 for each exercise
deadlift
bent over rows
incline bench press
dumbell shoulder press
hammer curls
lying tri extensions

fri - 3 sets of 12
lunges
weighted chin ups
push press
& im still undecided on what other 2 exercises i whould like to fill in here



but all and all how does it look? i know im gonna hear alot about overtraining but thats why i switched up the amount of sets & reps to kinda throw it off a bit.. my main goal is the same as most every one else's burn fat gain muscle. im not doin any cardio with this routine i feel this will be intense enough to boost my metabalism and build muscle plus i feel if i added some intense cardio into this i whould deffinitly run a risk of overtraining!!! so any suggestions or tweaks or even criticism im all ears let me have it thanx

[westside24]

Originally Posted by j407

fri - 3 sets of 12
lunges
weighted chin ups
push press
& im still undecided on what other 2 exercises i whould like to fill in here

Dips & Cleans? or maybe Just shrugs

but all and all how does it look? i know im gonna hear alot about overtraining but thats why i switched up the amount of sets & reps to kinda throw it off a bit.. my main goal is the same as most every one else's burn fat gain muscle. im not doin any cardio with this routine i feel this will be intense enough to boost my metabalism and build muscle plus i feel if i added some intense cardio into this i whould deffinitly run a risk of overtraining!!! so any suggestions or tweaks or even criticism im all ears let me have it thanx

It looks good. not even close to overtraining, youre thinking just because youre hitting every muscle three time a week you are over training, well if you feel like you are over training after a while then drop the sets to like 2 or even 1, yes 1 trust me. Cardio would be just fine to do on your days off and maybe do your abs on your days off or even cardio abs calves forearms and traps.

This is what my full body routine looked like for a while til I start gettin kinda busy.

Deadlift
Squat
GHR
Pullup
Shoulder press
Incline Press
Flat Press
Tbar Row
Dip
Shrug
Seated Calf raise
Dcline Situp

Doing 1 set each, I alternate every other day, doing one day real heavy for 8 reps
2nd day medium 8-12 reps
3rd day no counting reps, just go til I get a good pump with a low medium wieght

1SET EACH! this workout took 25-30 minutes! plenty of time to get cardio in, I didnt feel overtrained for the 4 weeks I did it.

Right now Im working out at home here and there, practicing my ATG squat, and just doing dips pullups shrugs rows and deads

[cyclistrob]

Definitely looks like a solid full body workout. I agree with westside about the cleans. I wouldnt think you run a risk of overtraining but that all depends on how much volume youre used to.

[j407]

hey thanx for the reply's im glad it seems like a good full body i look forward to getting into this, yeah cleans and dips seem like a good idea so im gonna try this out for around 4 or 5 weeks and see what kinda results i can get hopefully with a lot of protein and the right amount of carbs plus all this lifting i can break this lil dead end i have hit

[westside24]

Originally Posted by j407

im gonna try this out for around 4 or 5 weeks and see what kinda results i can get

Great Idea! Just try it, and if ya dont like it, go back to what you were doing or try something else.

[j407]

Originally Posted by westside24

Great Idea! Just try it, and if ya dont like it, go back to what you were doing or try something else.

exactly!! what can it hurt plus im always looking for ways to switch it up! thanks again

[etothepii]

I like a/b full body routines. I have done this, and enjoyed it, for some time:

Squat
Bench
Pull ups
Standing Rows (or upright rows)
DB shrugs

Dead Lift
Military Press
Pendlay Rows
Dips
Pull overs

I've not yet tried an a/b/c routine. Try pull overs, and see if you like them for your Friday workout.

[j407]

Originally Posted by etothepii

I like a/b full body routines. I have done this, and enjoyed it, for some time:

Squat
Bench
Pull ups
Standing Rows (or upright rows)
DB shrugs

Dead Lift
Military Press
Pendlay Rows
Dips
Pull overs

I've not yet tried an a/b/c routine. Try pull overs, and see if you like them for your Friday workout.

i have never realy tried pull overs i kinda forgot about them to be honest & thats a good place to stick them i think what im gonna do is on 1 friday throws some dips & cleans in there & on another or say the following friday do some pull overs & maybe good mornings stuff like that & alternate a bit each week for that particular part of my workout..

so far im 2 workouts into this new routine i felt a little sore working out wed after my mon workout but i kinda like it its different then what im use to im glad i switched it up its pretty intense but so far so good i'll keep updating thanx again !!!

[j407]

i just wanted to give a quick update on how my full body is going, i like doing a full body much better then my old split routine my only problem with it is each workout has been taking me around a hour and a half to complete. i have gained some good strength and a lil bit of muscle, but i think i wanna change it up a bit once again to shorten my workouts and to keep my body guessing so here is yet another 3 day full body...

monday - 3 sets of 10
flat bench press
weighted pull ups
weighted lunges
upright rows
and at the end of each workout im gonna do 2 random bicep & tricep exercises ranging from bb curls to preacher curls to skull crushers to close grip bb's each week i will switch this part of the workout up

wednesday - 4 sets of 6
clean & press
decline bench press
squats
bent over rows
2 random bi/tri exercises

friday 3 sets of 12
chin ups
military press
bent over row
pull overs
2 random bi/tri's

well for the most part there it is also on off days im gonna do some ab and trap work plus some cardio

well how does this 1 look?? any changes or suggestions give it to me thanks ps...
i had to cut back on the deadlift for a few weeks i went to heavy with not very good form and hurt my lower back so that 1 is out of the picture for just a lil while

[mesomorph]

G'Day j407, Time in the gym is an important consideration and can have a slight negative training effect if its too long - sets up catabolic conditions, dip in hormone levels not condusive to muscle gain etc. Try reducing sets and combine excerises for super sets. Saves time for no drop in intensity.
eg Monday
set 1: 10x bench + 10x weighted chins rest
(2mins between sets)
set 2: 10x lunge + 10x rows
set 3: 10x curls + 10x press downs
repeat for 3 cycles or according to how you feel
For an insane w/o try 3 exercises combined !!

[westside24]

Yea looks good homie, but agreeing with meso said... 40-50minutes tops for each workout otherwise cortisol starts to form and all stress levels get higher.

I would honestly knock all your exercises down to 2 sets each... Ive found Im getting a better benefit that way, im recovering quicker, and im still gaining it appears. Only thing I do 3 sets on is for rows and pullups where I feel thats my weak spot.

I also superset kinda too... for example on my shoulder arms day.. I do press,rear delt,press,rear delt,2minute rest,lateral,front,lateral,front,2minute rest,dip,curl,dip,curl,2minute rest,skull crusher,preacher,skull crusher,preacher, shrugs, rest shrugs.

sorry for all that writing, hopefully that is detailed enough...

Keeping working hard homie. I like seeing someone doing cleans too, they are fun.

[j407]

hey thanks guys for the advice, yeah i'm gonna knock down the sets a bit & do intense supersets and finish off the workout at a much better time. i made some good gains but its to hard coming home to a hour & a half workout. haha i like both your ideas of supersetting im gonna try em both & switch it up here and there... yeah i just recently started cleans. i use to see the wrestling team at my old high school do them. and i always wanted to incorporate them in somewhere, well im glad i did cuz there great. they get your heart racing nicely!! anyways i'll keep updating thanx again

[j407]

also one more thing.. im pretty new to pull overs and im not sure if im doin them correctly. or they more of a chest or back exercise? i know they stimulate both muscles but what is the primary?

[westside24]

I honestly dont think there is a primary... it primarily does both lats, and chest. also seratus, traps, shoulders, rotators... pretty good for expanding torso size.

I do them like this, but with a dumbell http://exrx.net/WeightExercises/Lati...BPullover.html
Just hang off the bench like that, gotta keep back nice and arched, and breathe easy.