Most effective exersize order for workout?

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  1. #1
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    Most effective exersize order for workout?

    Still fine tuning my 3x/wk full body workout (and the help I've received on this forum has been invaluable,THANKS!!!). Now I'm wondering how best to structure the order of the exersizes I've settled on for the most effective workout possible.So far I've been keeping it at two sets of 10-12 per excersize and getting the whole workout done in 21-27 minutes(I time myself everytime).so far I've been going like this:

    A
    Upright Rows
    BB rows(conventional grip)
    Yates Rows(underhand Grip)
    Rear Delt rows
    Flat Bench
    Incline Bench
    Military Press(seated)
    Dead Lift


    B
    Flat Bench
    Incline Bench
    Military Press(seated)
    Upright Rows
    Rear Delt Rows
    BB Rows (conventional grip)
    Yates Rows (underhand grip)
    Dead Lifts

    I've been alternating between "A" & "B" each time I workout, and as of yesterday decided to drop the rear delt rows.Would appreciate any help setting up the most effective order and also any explaination of why (I don't want to just know what works but if possible why it works.)Thanks again in advance - you guys have been great!--
    Last edited by SAMIAM; 10-04-2006 at 02:50 PM.

  2. #2
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    There I fixed the post- for some reason it wouldn't recognize spaces between the workouts, so I went back and just put them one over the other instead of side by side -sorry for any confusion...

  3. #3
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    no squats?

    Day A
    Squat
    One-Leg RDL
    Bench
    BB Row
    Incline DB Bench
    DB Row

    Day B
    Deads
    Lunges
    Chins
    Military Press
    Dips
    Upright Row

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    HEY SOMONE HElp please i got Endonthil- CR and i need a workout that focuses on a specific musle group and works that group to exhaustion, anyone no a workout plan liek that PLESAE AND THANKS!

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    Quote Originally Posted by SAMIAM View Post
    Still fine tuning my 3x/wk full body workout (and the help I've received on this forum has been invaluable,THANKS!!!). Now I'm wondering how best to structure the order of the exersizes I've settled on for the most effective workout possible.So far I've been keeping it at two sets of 10-12 per excersize and getting the whole workout done in 21-27 minutes(I time myself everytime).so far I've been going like this:
    try to get more rest to be able to use more weight...example workout a 2x10-12 @ 30-60 sec. RI ....workout b 3X8 @ 90 sec RI
    A
    Upright Rows
    BB rows(conventional grip)
    Yates Rows(underhand Grip)
    Rear Delt rows drop this
    Flat Bench
    Incline Bench
    Military Press(seated)
    Dead Lift + squats 4xdeads


    B
    Flat Bench
    Incline Bench
    Military Press(seated)
    Upright Rows
    Rear Delt Rows drop this
    BB Rows (conventional grip) pull ups instead
    Yates Rows (underhand grip) chinups
    Dead Lifts4Xsquats INSTEAD

    I've been alternating between "A" & "B" each time I workout, and as of yesterday decided to drop the rear delt rows.Would appreciate any help setting up the most effective order and also any explaination of why (I don't want to just know what works but if possible why it works.)Thanks again in advance - you guys have been great!--
    A
    SQUATS
    FLAT
    INCLINE
    MILITARY
    BB ROWS/WG PULLUPS(ALTERNATE)
    YATES/CHINUPS OR SEATED ROWS(ALTERNATE)
    UPRIGHT

    BB ROWS
    YATES
    DEADS
    UPRIGHT
    FLAT
    INC.
    MILITARY

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    Those Are Two Examples

  7. #7
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    Work the upper body much do we (Please note the sarcasm)? No squatting type movements?
    The only time it's bad to feel the burn is when you're peeing...

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  8. #8
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    I always tried to do the largest compound muscle movements first
    then schedule push-pull
    then mix in the next smallest group... on down
    cardio is last of course (if bulking)

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  9. #9
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    Read the stickies....IMO you've got too many exercises and that's with no lower body work.
    Quote Originally Posted by B40 View Post
    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
    yeah, that shit!!!

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  10. #10
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    Those "red corrections" are sorta like being graded.

    I'll hate to see all the red marks on my paper when I submit my new program! I might even get smacked on the hand by a ruler.



    It's something we all need though.
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    Quote Originally Posted by JimSnow View Post
    Those "red corrections" are sorta like being graded.

    I'll hate to see all the red marks on my paper when I submit my new program! I might even get smacked on the hand by a ruler.



    It's something we all need though.
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  12. #12
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    Thanks for the replies! I realize that SQUATS are conspicuously absent from my work out and that there is a lack of lower body movements. For the present and immediate future I'm somewhat limited in terms of equipment to a basic bench and non-olympic sized barbell that wont comfortable fit across my shoulders.I will soon rectify this situation by (RE)-investing in a rack and proper sized bar (stupidly sold the bulk of my equipment when I took a two year layoff from lifting ) but for now I'm making do with what I have.Of course there are any number of other lower body exersizes that I could substitute- but after powerlifting for the better part of two decades I'm more than slightly partial to squats ,and am comfortable just waiting the 3-4 weeks it will take for my rack and bar to arrive.
    In the interim I was really just wondering the best order for the exersizes I've settled on doing ( although I appreciate the additional exersize suggestions and understand the rationale behind them). The reason I took two years off was from the frustration of watching my strength plummet after cleaning up from a decade of steroid use , I'm approaching things now from a general fitness/Body building mentality as opposed to powerlifting , so I appreciate the knowledge and time people on this board have taken to answer my questions and respect that my own knowledge of lifting for these "new" goals is limited in comparison.
    I hope I don't come off as antagonistic in any way (I certainly don't mean to) I admit I probably should have "quantified" my question a little more.Again I appreciate the time and thought that everyone put into their replies regardless and absolutely understand the sarcasm.

  13. #13
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    Maybe you should try some Bulgarian squats or one legged squat up on a bench if you can do them?
    The only time it's bad to feel the burn is when you're peeing...

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