Thread: what u think about throwin in full body workout

what workout?

legs; squates at 4sets/12
presses at 4sets/14 or more
chest;barbell incline, reg, and decline at 3sets each/12
tris and bis 3sets each/12
back; bentover rolls and pulldowns at 3 sets/12
shoulders; barbell presses and uprite rolls at 3set each/12
After that i will take 2 to 3 days off. sometime start back on tuesday if needed.

When you start, you will get the biggest gains, then they will probably slow down.

You're in the right rep range for muscle mass, I assume that is what you're aiming for?

So you do just 1 day full body workout, or is this spread over a few days? If it is all in one day, you're not going to get the benefit once you have a basic fitness, you probably need to split the workout.
Might want to add deadlifts of stiff legged deadlifts.

First off I don't know what your schedule is but 1 day a week is probably not where its at. Try doing a 3 to 4 day split routine. This will give you a chance to workout and concentrate on each and every body part a lot more efficiently. I personally do a 4 day workout routine that targets each and every body part 1 time a week except abs. I do my abs 3 times a week. My workout days are Monday, Tuesday, Thursday and Friday.

Mondays I do Back and Abs.

Tuesdays are Shoulders, Triceps and Abs.

Thursday I do a full leg routine including calves. (NO Abs)

Friday I do Chest, Biceps and Abs

You can also do a 3 day workout routine on Mondays, Wednesdays and Fridays. Just split up your legs on 2 of those days.

When you do your routine make sure and rest at least 60 seconds in between sets and 2 minutes in between exercises. This will insure you get enough rest in between so you can come back with enough energy to do another great rep or set.

This is my personal workout routine. This is only an example for you as a guide to help you in anyway it can. You can change it up by doing less sets and or reps for each muscle group at first until you get yourself ready and prepared to do more later on.

I switch All these exercises for every body part every other week to insure proper muscle growth. I also do a 5-10 minute warm-up on the treadmill before each workout day and 45 minutes after each workout.

1. Mondays= Back, Abs, Cardio.

Back routine consist of 2 primary and 2 secondary exercises with one warm up set before:

(Sets) = 4 (Reps) = 8 to 10 heavy

Abs routine consist of 2 primary exercises.

Cardio consist of 45 minuets treadmill and or Bike.


A. Primary examples for back:

: Bent over barbell or dumbbell row.
: Dead lift-barbell
: Row-cable with v-handle
: Row-Machine
: Row-T-Bar
: Chin Ups
: Dumbbell Pullovers



B. Secondary examples for back:

: Good morning Barbell.
: Lat Pull-down Front Or Back.
: Stiff-Arm Lat Pull-Down
: Reverse-Grip Row-Cable With Strait Bar.
: Hyperextension-Machine
: Shrugs-Barbell and or Dumbbell.


Abs Exercise routine :

: I do 4 sets of 20 reps each of machine ab crunches And 4 sets of 15 reps hanging leg Or Weighted Knee Raises.




2. Tuesday= Shoulders, Triceps, Abs, Cardio.

Shoulders consist of 2 primary and 2 secondary exercises with 1 warm-up set before:

(Sets) = 4 (Reps) = 8 to 10 heavy

Triceps Consist Of One Primary And One Secondary
Exercise:

(Sets) = 4 (Reps) = 10 to 12 heavy

Abs routine consist of 2 primary exercises.

Cardio consist of 45 minuets treadmill and or Bike.


A. Primary Examples for shoulders:

: Front Military Press-Barbell
: Rear Military Press-Barbell
: Shoulder Press -Dumbbell
: Shoulder Press- Machine (Variation)
: Arnold Press-Dumbbell
: Upright row barbell or cable.

B. secondary examples for shoulders:

: Front raises- dumbbell or cable.
: side raises- dumbbell,cable or machine.
: standing or seated bent-over raises-dumbbell
: reverse fly-pec deck

C. Primary examples for Triceps:

: Narrow-Grip Bench Press-Barbell
: Triceps Dip Machine
: Scullcrushers-Barbell
: Overhead Triceps Extension-Dumbbell, Cable Or Machine
: Two-Arm Cable Push-Down-Strait Bar
: One-Arm Cable Push-Down

D. Secondary Examples For Triceps:

: Kickback-Dumbbell Or Cable
: Bent-Over Cable Triceps Extension-Strait Bar
: Reverse Grip Cable Pull-Down-Strait Bar
: Triceps Push-Down-Rope

Abs routine consist of 2 primary exercises.

: I do 4 sets of 20 reps each machine ab crunches And 4 sets of 15 reps hanging leg Or Weighted Knee Raises.




3. Thursday= Full leg workout and cardio.

Upper legs consist of 2 primary and 2 secondary. Also 2 primary for calves.

(Sets) = 3 to 4 (Reps) = 10 to 12 heavy

Calves consist of 2 primary

(Sets) = 3 (Reps) = 10 to 12 heavy

Cardio consist of 45 minuets treadmill and or Bike.


A. Primary-Upper leg examples:

: Squat-Barbell And Or Dumbbell
: Squat-Machine
: Front Squat-Barbell
: Hack Squat-Machine
: Leg Press-Machine
: Lunge-Barbell
: Step-Up-Barbell

B. Secondary-Upper Leg examples:

: Leg Extension-Machine
: Braced Squat
: Lying Hamstring Curl-Machine
: Seated Hamstring Curl-Machine
: Prone Hamstring Curl-Dumbbell
: Standing Hamstring Curl-Machine
: Stiff-Legged Dead Lift-Barbell

C. Calves Examples:

: Standing Calf Raise-Barbell
: Standing Calf Raise-Machine
: Seated Calf Raise-Machine
: Donkey Calf Raise-Machine
: Toe Raise-Machine



4. Friday= Chest, Biceps, Abs and cardio

Chest Consist Of Two Primary And Two Secondary Exercises.

(Sets) = 4 (Reps) = 8 to 10 heavy

Biceps Consist Of One Primary And One Secondary Exercise

(Sets) = 4 (Reps) = 10 to 12 heavy

Abs routine consist of 2 primary exercises.

Cardio consist of 45 minuets treadmill and or Bike.


A. Primary Chest Exercise Examples:

: Bench Press-Barbell,Dumbbell Or Machine
: Incline Press-Barbell,Dumbbell Or Machine
: Decline Press-Barbell,Dumbbell Or Machine
: Dip-Parallel Bars

B. Secondary Chest Exercise Examples:

: Fly-Dumbbell Flat, Incline Or Decline
: Fly-Cables Standing,Lying-Flat Or Incline
: Fly-Peck Deck Lying Or Seated
: Cable Crossovers

C. Primary Biceps Exercise Examples:

: Biceps Curl-Barbell
: Biceps Curl-Cable With Strait Bar
: Biceps Curl-Dumbbell Standing Or Seated-(Incline)
: One-Arm Biceps Curl-Cable

D. Secondary Biceps Exercise Examples:

: Concentration Curl-Dumbbell Or Cable
: Preacher Curl Barbell-Dumbbell-Machine
: Standing Hammer Curl-Dumbbell
: Lying Biceps Curl-Cable
: Standing Two-Hand Overhead Cable Curl


Abs Exercise routine :

: I do 4 sets of 20 reps each machine ab crunches And 4 sets of 15 reps hanging leg Or Weighted Knee Raises.