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3x Full Body


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Posted by: BulkMeUp

How does this look?

A
Squats 3x8 RI-2-3Mins tempo 1/0/x
BB Bench 3x12 RI-60-90Secs tempo 3/2/1
Pulldowns 3x12 RI-60-90Secs tempo 1/2/3
* Pec Dec - 2x12 RI-60-90Secs tempo 1/2/3
DB Curls SS Pushdowns 3x12 RI-60Secs tempo 3/2/1

B
DB Rows 3x8 RI-2-3Mins tempo 1/0/x
Leg Press 3x12 RI-60-90Secs tempo 3/2/1
DB OH Press 3x12 RI-60-90Secs tempo 1/2/3
* leg curls - 2x12 RI-60-90Secs tempo 3/2/1
Standing Calves 3x15 RI-60Secs tempo 1/2/3

C
DB Bench 3x8 RI-2-3Mins tempo 1/0/x
BB Bent over rows 3x12 RI-60-90Secs tempo 1/2/3
DL's 3x12 RI-60-90Secs tempo 1/2/3
* Rev Pec Dec - 2x12 RI-60-90Secs tempo 1/2/3
EZ BB Preacher SS DB OH Entn - 3x12 RI-60Secs tempo 3/2/1

* = Not sure if these would be overdoing things.


Posted by: mike456

you need some pull-ups/ lat pulldowns in there.


Posted by: BulkMeUp

Quote:
Originally Posted by mike456
you need some pull-ups/ lat pulldowns in there.
AH .. good point. I missed those.


Posted by: mike456

A
Squats
Military Press
Pullups
Flys
Triceps ext ss with Biceps Curl

B
Deadlifts
Flat Bench
DB Rows
Reverse Pec Dec
Standing Calves

week 1-
M- A
W- B
F- A

week 2-
M-B
W-A
F-B

thats just exercise selection


Posted by: BraveUlysses

You dont really need curls or leg curls. Take a look at this workout and see what you think. Try to do as much compound, free-weight work as possible:

A.
Squats
Pull ups
BB rows
Incline DB Press
Over-head BB Press

B.
Deadlifts
Lat Pull-downs
T-bar Rows
Flat DB Press
Seated over-head DB Press

C.
Hack Squats
Pull-ups
Bent DB rows
Dips
DB laterals


Posted by: mike456

Quote:
Originally Posted by BraveUlysses
You dont really need curls or leg curls. Take a look at this workout and see what you think. Try to do as much compound, free-weight work as possible:

A.
Squats
Pull ups
BB rows
Incline DB Press
Over-head BB Press

B.
Deadlifts
Lat Pull-downs
T-bar Rows
Flat DB Press
Seated over-head DB Press

C.
Hack Squats
Pull-ups
Bent DB rows
Dips
DB laterals
You should just keep it at a and b, with c he is working quad-dominant twice a week and hip dominant only once a week, if anything you should put a hybrid quad/ham dom or just 2 ham dominants , and 1 quad-dominant.


Posted by: mike456

If I was doing a full body I would just do these 6 exercises 3 times a week
Squats
Deadlift
Bench
Row
Overhead Press
Pull-ups


Posted by: Tough Old Man

Just make sure you keep the volume down to prevent overtraining. Three weeks ago I performed a P/L routine where you train ea muscle 2 times a week. This had over 22 sets a day. The third week I deloaded but still workout 4 days a week only cutting the volume in half. Today i come back and 2 of my 4 exercises suffered. Bench and rows. I know that I overtrained those two weeks and that last weeks deloading should have maybe been only two days with the volume cut even more. Live and learn.

When I say my bench was down, I mean 30 lbs for 5 reps. That's a hell of a drop in two weeks. Rows were almost as bad. Now that's the kind of shit that will drive a man crazy.


Posted by: BraveUlysses

Quote:
Originally Posted by mike456
If I was doing a full body I would just do these 6 exercises 3 times a week
Squats
Deadlift
Bench
Row
Overhead Press
Pull-ups
Same here.


Posted by: Bakerboy

Power/endurance, strength, hypertrophy

A
Power cleans
Front squats
overhead press
chin ups

B
dead lift
bench press
db rows
dips

C
back squats
SLRDL's
one arm incline bench press
wg pull ups

another way of doing it


Posted by: CowPimp

I think it looks fine, but why so much lightweight stuff? Aren't you trying to add mass?


Posted by: Pedigree

Why jump back and forth between pushing and pulling?


Posted by: BulkMeUp

Mike - If you notice the various RI's and tempos i posted, I wanted to do one major bp on the heavier side (heavy motor unit recruitment) and the others on the lighter (high mechanical/metabolic work exercises) which is why i had 3 diff wo's routines instead of 2.

BraveUlysses - All exercises i have are compound exercises except for accessory work. As i was considering on doing an extra exercise for each bp, i threw in an isolation movement. Hence the leg curls. But i marked those with a red asterisk as i feel the total volume might be a bit much. Also I'v done full body wo's with legs, chest, back or legs, back, chest This time i thought of doing one for each bp heavy and the others lighter.

TOM - You know how tempting it is to keep doing more just so that we feel satisfied with the wo . But I completly agree with you on reducing the volume to prevent overtraining. Doing too much is what i'm trying to avoid.

Bakerboy - Thanks for the Power/endurance, strength, hypertrophy routine. But currently i'm looking strictly for mass until i get to a certain size.

CowPimp - Yep looking to add mass. But i see your point. I counted the total reps and i think i should reduce them. Do you suggest 3x8 for all? I was thinking of varying the rep-range and rotating all major movements to get them in a couple of different rep ranges. So maybe on 'A' Legs and Chest 3x8 and Back 3x10 and rotate the remaining days that way? Or maybe 3x8 for all compound movements plus the isolation ones marked with the red asterisk on 3x12?

Pedigree - Rather than a standard push, pull, legs, I'm going for as far a mixed routine as possible.


Posted by: CowPimp

I think you should periodize it, adjusting the volume and intensity at regular intevals.



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