a full body routine i just threw together

KPorter · 11-01-2005, 02:24 PM

hey everyone, its been a long time since i posted here. i've been too busy with school and what-not. but anyway, heres a little full body routine i just threw together off the top of my head. i get to use the school gym for free, but it has got to be the worst weight room i've ever seen. no bench press, not a lot of plates (i can alreay leg press all of the plates in there), and worst of all, no squat rack. but there is a crappy smith machine. so i'm limited as to what i can do.
its divided into 2 workouts, all exercises are compound movements.

day 1:
5x3 cleans
3x8 one-leg press
3x8-10 incline DB press
3xfailure overhand grip pull-ups

day 2:
5x5 deadlifts
3x8 regular leg press
3x8-10 DB press
3x8 some sort of rows

about 60-90 sec rest between sets. there'll be a day of rest between each working day. i may throw in some cardio on my off days as well.
i know its not much. but i'm usually either too busy with school, or too hung over to get a good workout in. thats why i'm going with the full body split.

anyways, let me know what you guys think and what i should change and/or add.
thanks in advance

**P-funk** · 11-01-2005, 07:16 PM

i think it looks okay. Since you have no squat rack you can do some combo lifting too like 2 cleans + 4 front squats + 5 overhead presses or something like that. that stuff usually puts me out on the floor.

**CowPimp** · 11-01-2005, 10:25 PM

Looks good for what you have available. You should also consider some DB unilateral squats if you are looking for a freeweight movement that gets you some full range knee extension.

KPorter · 11-02-2005, 08:05 AM

Quote:

Originally Posted by CowPimp

Looks good for what you have available. You should also consider some DB unilateral squats if you are looking for a freeweight movement that gets you some full range knee extension.

thanks...by unilateral DB squat do you basically mean deadlifts except with DB's?

and i may give some of that combo lifting a try as well. would i do 2 cleans, then right after the second, start front squatting for a coupld of reps, then start overhead pressing? all in one set? or should i divide it up a bit?

**P-funk** · 11-02-2005, 11:58 AM

Quote:

and i may give some of that combo lifting a try as well. would i do 2 cleans, then right after the second, start front squatting for a coupld of reps, then start overhead pressing? all in one set? or should i divide it up a bit?

nope, all in one set.

Do 2 cleans, then follow it with 5 front squats and then follow those imediatly with 3 push presses or jerks or strict presses.

Clayton Bigsby · 11-02-2005, 02:33 PM

How about some barbell or dumbell military presses on one of those days? Either seated or standing.

11-01-2005, 02:24 PM	#1
KPorter Registered User Join Date: Feb 2005 Posts: 49	a full body routine i just threw together BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com hey everyone, its been a long time since i posted here. i've been too busy with school and what-not. but anyway, heres a little full body routine i just threw together off the top of my head. i get to use the school gym for free, but it has got to be the worst weight room i've ever seen. no bench press, not a lot of plates (i can alreay leg press all of the plates in there), and worst of all, no squat rack. but there is a crappy smith machine. so i'm limited as to what i can do. its divided into 2 workouts, all exercises are compound movements. day 1: 5x3 cleans 3x8 one-leg press 3x8-10 incline DB press 3xfailure overhand grip pull-ups day 2: 5x5 deadlifts 3x8 regular leg press 3x8-10 DB press 3x8 some sort of rows about 60-90 sec rest between sets. there'll be a day of rest between each working day. i may throw in some cardio on my off days as well. i know its not much. but i'm usually either too busy with school, or too hung over to get a good workout in. thats why i'm going with the full body split. anyways, let me know what you guys think and what i should change and/or add. thanks in advance
KPorter Registered User Join Date: Feb 2005 Posts: 49	http://i11.photobucket.com/albums/a1...sSigV3copy.jpg

11-01-2005, 07:16 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	i think it looks okay. Since you have no squat rack you can do some combo lifting too like 2 cleans + 4 front squats + 5 overhead presses or something like that. that stuff usually puts me out on the floor.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-01-2005, 10:25 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Looks good for what you have available. You should also consider some DB unilateral squats if you are looking for a freeweight movement that gets you some full range knee extension.
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11-02-2005, 02:33 PM	#6
Clayton Bigsby Registered User Join Date: Aug 2005 Posts: 7	How about some barbell or dumbell military presses on one of those days? Either seated or standing.