fullbody workouts

kenwood · 04-05-2006, 04:48 PM

ok so yeah i'm trying to come up w/a mon. wed. and fri. fullbody workout ..heres what i've got A=mon,B=wed.,C=Fri.

A.decline press 3x8
incline press 3x8
-bentover rows 3x8
rack deads 4x8
-squats 4x8
lunges 4x8
-calf raises 3x8
-militarypress 4x8
lateral raises 2x8
-Bb curls 4x8
-cg benchpress 4x8
-shrugs 4x8

B.rack deads 4x10-15
lat-pulldown 3x10-15
-incline press 4x10-15
decline press 4x10-15
-lunges 4x10-15
squats 4x10-15
calf raises 3x10-15
-db military press 4x10-15
lateral raises 3x10-15
-bb curls 4x10-15
-cg bench 4x10-15
-shrugs 4x10-15

C.squats 3x3-5
lunges 3x3-5
calfraises 3x3-5
-rack deads 3x3-5
bentover rows 3x3-5
-benchpress 3x3-5
incline press 3x3-5
-military press 3x3-5
lateral raises 3x3-5
-bb curls 3x3-5
-cg bench 3x3-5
-shrugs 3x3-5

then after workouts i hit the bag

Warm Up: Five minutes on bike.
Warm Up: Five minutes of joint rotations.
Warm Up: Light stretching of all major muscle groups.
Part One: 25 right (or left) cross punches.
Part One: 25 left (or right) jab punches.
Part One: 25 left uppercuts.
Part One: 25 right uppercuts.
Part One: 25 left hooks.
Part One: 25 right hooks.
Part Two: Left uppercut, right cross, left hook Combo.
Part Two: Left (or right) jab, right (or left) cross, left (or right) jab Combo
Part Two: Right cross (or left), left hook (or right), right cross (or left) Combo.
Part Two: Left (or right) jab, right (or left) cross, left (or right) jab, right (or left) cross, left (or right) hook Combo
Part Three: Five Rounds Of Boxing. 1 1/2 minutes rest between rounds.
Cool Down: Five minutes on bike.
Cool Down: Light stretching

then after that some BW exercises pushups,situps,etc.

what yall think?

mike456 · 04-05-2006, 07:30 PM

you will pass out before you finish
Do you actually think you can do 42 sets of intense weightlifting in one day and then hit the bag!!
Are you fckin insane!
is this a fkin joke u crack head!
did u even think about this be4 posting it!

kenwood · 04-05-2006, 07:41 PM

Quote:

Originally Posted by mike456

you will pass out before you finish
Do you actually think you can do 42 sets of intense weightlifting in one day and then hit the bag!!
Are you fckin insane!
is this a fkin joke u crack head!
did u even think about this be4 posting it!

i will box on non training days

IJ300 · 04-05-2006, 08:14 PM

this is the most impressive workout ever! The only problem is that I don't think your doing enough. You need to do way more pressing movements, 14 sets just isn't enough especially when doing it 3 times a week! But this is by far way better than anything i've seen posted here.

LexusGS · 04-05-2006, 08:26 PM

Quote:

Originally Posted by IJ300

this is the most impressive workout ever! The only problem is that I don't think your doing enough. You need to do way more pressing movements, 14 sets just isn't enough especially when doing it 3 times a week! But this is by far way better than anything i've seen posted here.

I think this is a gayer workout then the one KEFE posted.

mike456 · 04-05-2006, 08:27 PM

ok go ahaed and try it, well be hearing about your heart attack on the news jack as

kenwood · 04-05-2006, 09:03 PM

Quote:

Originally Posted by mike456

ok go ahaed and try it, well be hearing about your heart attack on the news jack as

learn how to spell u jackass

kenwood · 04-05-2006, 09:08 PM

Quote:

Originally Posted by IJ300

this is the most impressive workout ever! The only problem is that I don't think your doing enough. You need to do way more pressing movements, 14 sets just isn't enough especially when doing it 3 times a week! But this is by far way better than anything i've seen posted here.

stop queering around man

mike456 · 04-05-2006, 10:06 PM

I Vote You For The Gayest, Dumbest Person

kenwood · 04-05-2006, 10:22 PM

Vote for Kenwood

**CowPimp** · 04-05-2006, 11:19 PM

Have you read my sticky on designing a full body routine? Please read it. Remember, reading doesn't just consist of muttering words you see to yourself, it encompasses comprehension of what you are reading too.

kenwood · 04-05-2006, 11:22 PM

Quote:

Originally Posted by CowPimp

Have you read my sticky on designing a full body routine? Please read it. Remember, reading doesn't just consist of muttering words you see to yourself, it encompasses comprehension of what you are reading too.

Designing a fullbody workout:

Workout A:
Lower body quad-dominant: back squats, front squats, hack squats, leg press, etc.

Upper body vertical push: military press, DB press, push press, Arnold press, incline press (45 degree+), etc.

Upper body horizontal pull: bent rows, Yate's rows, cable rows, single arm DB rows, etc.

Core top-bottom: situps, crunches, cable crunches, etc.

Accessory movements (Up to 2): arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, etc.

Workout B:
Lower body posterior chain-dominant: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body horizontal push: bench press, decline press, dips, DB bench press, etc.

Upper body vertical pull: pullups, chinups, pulldowns, etc.

Core bottom-top: hanging leg raises, leg raises, reverse crunches, etc.

Accessory movements (Up to 2): arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, etc

dontsurfonmytur · 04-06-2006, 12:25 AM

kenwood · 04-06-2006, 12:31 AM

Quote:

Originally Posted by dontsurfonmytur

pretty

**CowPimp** · 04-06-2006, 03:05 PM

Yeah, now follow that template. Pick ONE exercise for each category. That's all you need.

kenwood · 04-06-2006, 03:14 PM

only 1?

kenwood · 04-06-2006, 03:14 PM

only 1 exercise for each muscle?

Adamjs · 04-06-2006, 04:17 PM

Quote:

Originally Posted by kenwood

only 1 exercise for each muscle?

Not muscle- movement - this covers multiple muscles.

kenwood · 04-06-2006, 04:20 PM

Quote:

Originally Posted by Adamjs

Not muscle- movement - this covers multiple muscles.

yes i know not isolation, compound

LexusGS · 04-06-2006, 07:01 PM

Quote:

Originally Posted by kenwood

yes i know not isolation, compound

who the fat midge in the avatar?

**CowPimp** · 04-06-2006, 10:12 PM

Quote:

Originally Posted by kenwood

only 1 exercise for each muscle?

For each type of movement, yes. Example:

Squat
Bench Press
Step Ups
Bent Rows
Turkish Getups

Done.

04-05-2006, 04:48 PM	#1
kenwood Member Join Date: Apr 2005 Posts: 4,877 Photos: 1	fullbody workouts ok so yeah i'm trying to come up w/a mon. wed. and fri. fullbody workout ..heres what i've got A=mon,B=wed.,C=Fri. A.decline press 3x8 incline press 3x8 -bentover rows 3x8 rack deads 4x8 -squats 4x8 lunges 4x8 -calf raises 3x8 -militarypress 4x8 lateral raises 2x8 -Bb curls 4x8 -cg benchpress 4x8 -shrugs 4x8 B.rack deads 4x10-15 lat-pulldown 3x10-15 -incline press 4x10-15 decline press 4x10-15 -lunges 4x10-15 squats 4x10-15 calf raises 3x10-15 -db military press 4x10-15 lateral raises 3x10-15 -bb curls 4x10-15 -cg bench 4x10-15 -shrugs 4x10-15 C.squats 3x3-5 lunges 3x3-5 calfraises 3x3-5 -rack deads 3x3-5 bentover rows 3x3-5 -benchpress 3x3-5 incline press 3x3-5 -military press 3x3-5 lateral raises 3x3-5 -bb curls 3x3-5 -cg bench 3x3-5 -shrugs 3x3-5 then after workouts i hit the bag Warm Up: Five minutes on bike. Warm Up: Five minutes of joint rotations. Warm Up: Light stretching of all major muscle groups. Part One: 25 right (or left) cross punches. Part One: 25 left (or right) jab punches. Part One: 25 left uppercuts. Part One: 25 right uppercuts. Part One: 25 left hooks. Part One: 25 right hooks. Part Two: Left uppercut, right cross, left hook Combo. Part Two: Left (or right) jab, right (or left) cross, left (or right) jab Combo Part Two: Right cross (or left), left hook (or right), right cross (or left) Combo. Part Two: Left (or right) jab, right (or left) cross, left (or right) jab, right (or left) cross, left (or right) hook Combo Part Three: Five Rounds Of Boxing. 1 1/2 minutes rest between rounds. Cool Down: Five minutes on bike. Cool Down: Light stretching then after that some BW exercises pushups,situps,etc. what yall think?

04-05-2006, 08:14 PM	#4
IJ300 The world is mine Join Date: Apr 2005 Location: Your moms bedroom Posts: 261 Photos: 18	this is the most impressive workout ever! The only problem is that I don't think your doing enough. You need to do way more pressing movements, 14 sets just isn't enough especially when doing it 3 times a week! But this is by far way better than anything i've seen posted here. "I analyze life through a blind man's eyes to see better." K-rino

04-05-2006, 11:19 PM	#11
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Have you read my sticky on designing a full body routine? Please read it. Remember, reading doesn't just consist of muttering words you see to yourself, it encompasses comprehension of what you are reading too. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-06-2006, 12:25 AM	#13
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,006	ugly

04-06-2006, 03:05 PM	#15
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Yeah, now follow that template. Pick ONE exercise for each category. That's all you need. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-05-2006, 07:30 PM	#2
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	you will pass out before you finish Do you actually think you can do 42 sets of intense weightlifting in one day and then hit the bag!! Are you fckin insane! is this a fkin joke u crack head! did u even think about this be4 posting it!

04-05-2006, 08:27 PM	#6
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	ok go ahaed and try it, well be hearing about your heart attack on the news jack as

04-05-2006, 10:06 PM	#9
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	I Vote You For The Gayest, Dumbest Person

04-05-2006, 10:22 PM	#10
kenwood Member Join Date: Apr 2005 Posts: 4,877 Photos: 1	Vote for Kenwood

04-06-2006, 03:14 PM	#16
kenwood Member Join Date: Apr 2005 Posts: 4,877 Photos: 1	only 1?

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