Thread: Question

Can someone help me set up a full body workout for just one day a week. right now i like pull motions on tues and push motions on thur and i was looking to roll it all together without spending over and 2 hours in the gym so if any1 has got suggestions please let me know asap her is my workout so far:

Workout A: Push
Quadriceps- Front Squat, Full Squat
Chest (General)– Bench, DB Fly
Quadriceps– lunge, Leg Press
Chest– Inc Barbell, DB Incline
Hip Abductors
Deltoid (Front)- standing Shoulder Press, Military Press
Calves (General)- Standing Calf Raise, Seated Calf Press
Triceps- skull, weighted dips, cg bench
Obliques

Workout Thur: Pull
Back (Lats)- cg pull down, wg pull-up
Hamstrings- straight dead lift, leg curl
Back (General)- Bent rows, seated row
Hip Abductors
Deltoid (Side)- upright row, lat raise
Biceps- inc curl, preacher, ez curl
Hip Flexors- leg raises
Trapezius (Upper)- Shrug with bar, and db
Abdominal

You don't need to go crazy with all those exercises in each session. Assuming you aren't taking performance enhancing drugs, you should try to keep your workouts to an hour or less. My full body workouts follow a general template of something like this:

Lower body movement - Alternate between quad and posterior chain dominant movement

Push movement - Alternate between working on a horizontal and vertical plane

Pull movement - Alternate between working on a horizontal and vertical plane

Core movement - Alternate between top-bottom, bottom-top, and oblique movement

Full body movement - Go nuts with something that kicks your ass in a way never thought of before

So, I would do something like this:

Workout A:
Squats
Bench Press
Pullups
Situps
Farmer's Walks

Workout B:
Deadlifts
Overhead Press
Bent Rows
Leg Raises
Turkish Getups