My new fullbody routine.

**myCATpowerlifts** · 10-29-2005, 12:27 PM

Hey guys, I've been wanting to switch to a fullbody for quite some time
just to try it out and see how it goes.
Well, I've been reading about it a lot lately, and saw cowpimp's thread about
designing a full body routine.
So here's what I came up with. It's very simple, but that's what I like and it fits with my busy ass work/school schedule.

3x a week alternating A and B.
Workout A:

Squats 3x6
Overhead Db Press 3x6
yate's rows 3x6
crunches 3x15
Accessory: leg curls 2x8, tricep extensions 2x8 (Edit- will add Fly's 2x12 here as well)

Workout B:

Bench 3x6
Deads 3x6
Pull downs 3x6
reverse crunches 3x12
Acessory: Bicep curls 2x8, calf raises 3x12, Rear-delt raises 2x10

For the first couple of weeks, I will be experimenting with weight for each exercise because I don't know how my body will react and adapt to this program.
So I will begin with weights that are relatively light and move up each workout accordingly, making sure each body party is getting enough rest between workouts, and that I'm not too sore when re-work that body part.

Currently I am trying to recomp...leaning more towards cutting than gaining muscle.
Questions/comments are very welcome!

**CowPimp** · 10-29-2005, 12:48 PM

I see you definitely used my template, heh. I'm sure you'll enjoy the workout if you have never given full body workouts a chance before. Just a few questions out of curiosity:

What kind of rest intervals are you going to be using?

Plan on switching around repetition ranges at all, or staying somewhat heavy throughout?

You plan on doing straight sets, circuit training, or some form of antagonist supersets?

**myCATpowerlifts** · 10-29-2005, 03:51 PM

Originally Posted by CowPimp

I see you definitely used my template, heh. I'm sure you'll enjoy the workout if you have never given full body workouts a chance before. Just a few questions out of curiosity:

What kind of rest intervals are you going to be using?

Plan on switching around repetition ranges at all, or staying somewhat heavy throughout?

You plan on doing straight sets, circuit training, or some form of antagonist supersets?

Haha, yea, I probably should have given you more credit in my first post.
But I did mention that it came from your page, or that I viewed it prior.
I figured, you're the Man when it comes to this type of routine, so why change it when the core routine works perfectly with my schedule and time allowances.
Anyway, to answer your questions.

Rest intervals on the heavier, compound movements will be 90-120 seconds.
For accessories, 60-90 seconds.

Rep Ranges will probably change according to what my body tells me and if I feel I am getting proper rest. Not going to go too low though, because any lower and my CNS would be totally fried. Not too much higher either because
I don't want to be too sore for the next workout, you know?

Most sets will be straight sets, nothing fancy.
In my last routine, I would do the major compounds first, Bench, squat, followed by more isolationary exercises, and I would always super set with those.
( Leg curls followed by leg extensions, Rows followed by DB bench, etc.. )

So in reality, it's a form of going back to the basics for me.
Full body routine, no techniques like super-sets, forced reps, etc.
I almost always train to failure on every exercise, but I will have to
avoid that due to overtraining.

I will just go with the flow and see how everything works out for me for the 1st couple of weeks and go from there.

Thanks ;p

**CowPimp** · 10-29-2005, 06:02 PM

Haha, I don't want credit really, I just happened to recognize the format quickly. It is just nice to see some people taking advantage of full body routines. They rule.

The first time I went back to a full body routine with my foray into HST, I was dying. I used 60 second rest intervals, and it beat the crap out of me. However, I would always leave the gym feeling refreshed.

Sounds like a solid routine. I'm sure you will like it. It is definitely a nice change of pace for those who have never tried something like it.

**Tough Old Man** · 10-29-2005, 08:03 PM

Originally Posted by CowPimp

Haha, I don't want credit really, I just happened to recognize the format quickly. It is just nice to see some people taking advantage of full body routines. They rule.

The first time I went back to a full body routine with my foray into HST, I was dying. I used 60 second rest intervals, and it beat the crap out of me. However, I would always leave the gym feeling refreshed.

Sounds like a solid routine. I'm sure you will like it. It is definitely a nice change of pace for those who have never tried something like it.

Ok listen up Cowpimp and Pfunk. For computers they have a book called 'Windows for Dummiess". Hope that's the way it's spelled. I want you to write a book called "Training for Dummies'. you get Patrick to help you, but I get 1/3 for the suggestion and the name. Got it. Don't make this old man crazy and have to thrash you both if you fail to split it 1/3 with me.

PT

**CowPimp** · 10-29-2005, 08:14 PM

Originally Posted by Tough Old Man

Ok listen up Cowpimp and Pfunk. For computers they have a book called 'Windows for Dummiess". Hope that's the way it's spelled. I want you to write a book called "Training for Dummies'. you get Patrick to help you, but I get 1/3 for the suggestion and the name. Got it. Don't make this old man crazy and have to thrash you both if you fail to split it 1/3 with me.

PT

They beat us to it:

http://www.amazon.com/exec/obidos/tg...59917?v=glance

Bastards.

**P-funk** · 10-29-2005, 08:17 PM

I have a bad feeling that the book is awful.

**CowPimp** · 10-29-2005, 08:44 PM

Originally Posted by P-funk

I have a bad feeling that the book is awful.

Yeah, I had the same feeling.

**Ninja TS** · 10-29-2005, 10:22 PM

**TJ Cline** · 10-29-2005, 10:28 PM

Originally Posted by Ninja TS

Competitive Record

* 1981 Mr. Los Angeles 1st
* 1982 Mr. California - NPC 2nd, Lightheavyweight
* 1982 Nationals - NPC 4th, Heavyweight
* 1982 IFBB North American Championships 3rd, Heavyweight
* 1982 NPC USA Championships 3rd, Heavyweight
* 1983 NPC Nationals Overall Winner
* 1983 NPC Nationals 1st, Heavyweight.......23 years old
* 1983 IFBB World Amateur Championships Overall Winner
* 1983 IFBB World Amateur Championships 1st, Heavyweight
* 1984 Mr. Olympia 7th
* 1985 Mr. Olympia 9th
* 1986 IFBB Los Angeles Pro Championsips 7th
* 1986 IFBB World Pro Championships 6th
* 1988 IFBB Chicago Pro Invitational 5th
* 1988 IFBB Grand Prix (England) 6th
* 1988 IFBB Grand Prix (France) 4th
* 1988 IFBB Grand Prix (Germany) 6th
* 1988 IFBB Grand Prix (Greece) 6th
* 1988 IFBB Grand Prix (Italy) 3rd
* 1988 IFBB Grand Prix (Spain) 5th
* 1988 IFBB Grand Prix (Spain) [2] 4th
* 1988 IFBB Niagara Falls Pro Invitational 3rd
* 1988 IFBB Night of Champions 3rd
* 1988 Mr. Olympia 10th
* 1989 Arnold Classic 5th
* 1989 IFBB Grand Prix (France) 3rd
* 1989 IFBB Grand Prix (Germany) 6th
* 1989 Grand Prix (Melbourne) 3rd
* 1989 Grand Prix (Spain) [2] 3nd
* 1989 Grand Prix (Spain) 3rd
* 1989 Grand Prix (Sweden) 4th
* 1989 IFBB Night of Champions 4th
* 1989 Mr. Olympia 14th
* 1989 IFBB World Pro Championships 3rd
* 1990 IFBB Night of Champions 14th
* 1991 Arnold Classic 16th
* 1991 IFBB Grand Prix (Italy) 5th
* 1991 Ironman Pro Invitational 10th
* 1991 Ironman Pro Invitational 11th
* 1991 Musclefest Grand Prix 3rd
* 1991 Mr. Olympia 12th
* 1992 IFBB Chicago Pro Invitational 10th

When you can claim a record like this you loser then you can bash a top pro...

**Ninja TS** · 10-29-2005, 10:36 PM

**TJ Cline** · 10-29-2005, 10:38 PM

**DOMS** · 10-29-2005, 10:39 PM

Five posts from this loser and they are all stupid MS Paint pictures.

Really mods, this guys adds nothing to IM, how about a ban?

**TJ Cline** · 10-29-2005, 10:44 PM

Originally Posted by cfs3

Five posts from this loser and they are all stupid MS Paint pictures.

Really mods, this guys adds nothing to IM, how about a ban?

I agree.....................this tool is obviously somebody from another site just F-ing around here.......

**myCATpowerlifts** · 10-30-2005, 11:24 AM

My thread

....

Cowpimp, later when I have time I'm going to shoot you a PM. I want a little feedback on some more of my thoughts about this routine and training.

**BigDyl** · 10-30-2005, 11:56 AM

Originally Posted by myCATpowerlifts

My thread

....

Cowpimp, later when I have time I'm going to shoot you a PM. I want a little feedback on some more of my thoughts about this routine and training.

.

Thread: My new fullbody routine.

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