Thread: fullbody workouts

Yes.

so could you change thing up like this maybe?
mon.lower a.m/upper p.m
wed.upper a.m/lower p.m
fri.lower a.m/upper p.m

and vice versa the next week?

or would it be overtraing?

do you think it would be a good change up in ones workout routine?

It's fine as long as you aren't doubling the volume of each session as opposed to splitting a "standard" session into two parts. Also, as I always say, you can always go overboard for a week or two if you follow it with a sufficient period of deloading.

what do u mean doubling the volume? adding weight to the lifts?

Originally Posted by kenwood

what do u mean doubling the volume? adding weight to the lifts?

Let's say this is your normal full body workout:

Squats x 3
Overhead Press x 3
Chinups x 3
Decline Situps x 3

Your AM/PM split should look like this:

AM:
Overhead Press x 3
Chinups x 3

PM:
Squats x 3
Decline Situps x 3

As opposed to:

AM:
Overhead Press x 3
Chinups x 3
Bench Press x 3
Bent Rows x 3

PM:
Squats x 3
Deadlifts x 3
Leg Press x 3
Decline Situps x 3

so ur saying don't do as many exercises? omg i'm freakin confused

witha full body workout like legs a.m/upper p.m...do you do all the muscles like tri's and bi's tc.? or just the bigger muscle groups? do u mainly use compound movements?

Read what I'm saying carefully. Take what you would be doing as a workout if you were going to perform it in one session, instead of two throghout the day. Split the exercises up so that you do half of them in the morning, and half in the evening. Just don't do more sets or exercises total for the day.

so can i do lower in a.m and upper in p.m? heres what i thought
a.m lower:squats 5x5-6
lunges 2x6-8
legpress 4x5-6
leg curls 4x6-8
calfraises 3x6-8

p.m-upper-chest,back,shoulders,biceps,triceps
chest:benchpress 5x5-6
incline press 4x6-8
Back:deadlifts 5x5-6
stiff leg deadlift 3x5-6
bentover rows 3x4-6
onearm rows 4-6
shoulder shrugs 4x6-8
Shoulders:clean and press 4x5-6
cuban press 3x6-8
lateral raises 2x6-8
Biceps:ez bar curls 3x6-8
preacher curls 2x5-6
Triceps:cg benchpress 3x6-8
dips 3x6-8

thats what i thought

If you are doing 48 sets in your upper body workout you are not training intense enough...... You should be doing 6 - 12 sets not 48!!!

Listen to Cow .... He's a smart guy

Originally Posted by kenwood

so can i do lower in a.m and upper in p.m? heres what i thought

a.m lower:

squats (alternate with deadlifits) 4x6-8
lunges 2x8
legpress (alternate with leg curls) 3x10-14
calfraises 2x10

p.m-upper

Chest

benchpress 2x6-8
incline (alternate with decline) db press 2x6-8

Back

bentover rows 2x6
pullups (alternate with pull down) 2x6

Traps

shrugs 2x8 (shrugs are for traps not shoulders)

Shoulders

clean and press 2x6 (good)
lateral raises 2x8
straight arm kickbacks (alternate with reverse cable crossovers) 2x8

Biceps

ez bar curls (alternate with hammers) 2x6-8

Triceps

cg benchpress 2x6-8
dips (alternate with cable push downs) 2x6-8

one to two warm-up sets per exercise

thats what i thought

i think this would work well for someone of your age and training ability

Designing a Full Body Routine

Check that out, it's my guide to designing a full body routine. Also take a look at my journal for some ideas. Check your PMs as well.

Originally Posted by kenwood

so can i do lower in a.m and upper in p.m? heres what i thought
a.m lower:squats 5x5-6
lunges 2x6-8
legpress 4x5-6
leg curls 4x6-8
calfraises 3x6-8

p.m-upper-chest,back,shoulders,biceps,triceps
chest:benchpress 5x5-6
incline press 4x6-8
Back:deadlifts 5x5-6
stiff leg deadlift 3x5-6
bentover rows 3x4-6
onearm rows 4-6
shoulder shrugs 4x6-8
Shoulders:clean and press 4x5-6
cuban press 3x6-8
lateral raises 2x6-8
Biceps:ez bar curls 3x6-8
preacher curls 2x5-6
Triceps:cg benchpress 3x6-8
dips 3x6-8

thats what i thought

I'm assuming your serious. That is one of the most ridiculous routine's I have seen on here yet. Your 150lbs man. You need to concentrate on eating and compound movements. A good routine for you would be something like this:

Day 1: Legs
Squats 3 sets
SLDL 3

Day 2: Chest/Shoulders/triceps
Bench 3
Close grip BP 3
Day 3: Back/Biceps

Day 3:
Deadlifts 3
E-Z Curl bar 3

Implement some core work in somewhere.

Just wondering Kenwood....you're 15....how on earth do you have the time to workout in the morning AND the evening??? Do you not go to school, or are you just extremely well ogranized?

Originally Posted by Doublebase

I'm assuming your serious. That is one of the most ridiculous routine's I have seen on here yet. Your 150lbs man. You need to concentrate on eating and compound movements. A good routine for you would be something like this:

Day 1: Legs
Squats 3 sets
SLDL 3

Day 2: Chest/Shoulders/triceps
Bench 3
Close grip BP 3
Day 3: Back/Biceps

Day 3:
Deadlifts 3
E-Z Curl bar 3

Implement some core work in somewhere.

I don't like this routine. No pressing on a vertical plane, and no compound pulling movements...

Originally Posted by kenwood

so can i do lower in a.m and upper in p.m? heres what i thought
a.m lower:squats 5x5-6
lunges 2x6-8
legpress 4x5-6
leg curls 4x6-8
calfraises 3x6-8

p.m-upper-chest,back,shoulders,biceps,triceps
chest:benchpress 5x5-6
incline press 4x6-8
Back:deadlifts 5x5-6
stiff leg deadlift 3x5-6
bentover rows 3x4-6
onearm rows 4-6
shoulder shrugs 4x6-8
Shoulders:clean and press 4x5-6
cuban press 3x6-8
lateral raises 2x6-8
Biceps:ez bar curls 3x6-8
preacher curls 2x5-6
Triceps:cg benchpress 3x6-8
dips 3x6-8

thats what i thought

holy shit thats a lot of upper body work. no wonder you need to split that into A.M. and P.M. workouts....

why would you want to workout in the a.m. and the p.m.?