Thread: New Program (Total Body 3x)

Personally id drop the arm isolation/direct ab work to make the workouts a bit shorter, and spread the rep ranges out a bit. Like 4-6, 8-10, 12-14 or something. Or 4, 12, 8.

I like the volume.

But...you're doing to many of the same exercies. Ditch the situps.

Push the isolation stuff like BB Curls to the end. For example, you have BB Curls before some should work. You'll make your shoulder work suffer.

I also don't see much in the way of hamsting work. You really should go over your workout looking for imbalances and omissions.

I don't know what I can do for hamstrings, I only have freeweights basically. I tried to put in a lot of compound movements and I will put Isolation to the end. I need to find substitutes for situps etc

Originally Posted by Diablo1990

I don't know what I can do for hamstrings, I only have freeweights basically. I tried to put in a lot of compound movements and I will put Isolation to the end. I need to find substitutes for situps etc

You workout at home too?

You can do (my favorite for hamstrings) Romanian Deadlifts. You can also do Good-mornings (I really like the Zercher variation). There are more that you can do.

A polite question: If you're so new to bodybuilding, why would you want to do such a high volume workout?

Who said im new? I am not a bodybuilder. I do workout at home

http://youtube.com/watch?v=9xP_zkaG810

Originally Posted by Diablo1990

Who said im new? I am not a bodybuilder. I do workout at home

http://youtube.com/watch?v=9xP_zkaG810

Sorry, that was an assumption.

I use the term "bodybuilder" loosely.

When then, go for it.

I used to do a four or five day a week, twice a day, routine. You can find it in my journal. That's the sort of stuff that I dig. Right now I'm doing Bill Starr's 5x5 just to see if I can make it to week 5. After that, it's back to my high volume workout.

I only use freeweights, so do a lot of people, theres plenty of ham work to be done:

Deadlifts, RDLs, SLDLs, Single Leg RDLs, Goodmornings, Glute Ham Raises if you can put something together to allow you to do them.

I have no one to teach me proper form. I don't know how to do goodmornings or glute ham raises. Videos can only do so much

I don't understand how you expect to do 3x6 for an entire week on every single exercise. That is just insane.

You change your program to frequently. Find something and stick with it. You are always starting threads like this?

Originally Posted by P-funk

You change your program to frequently. Find something and stick with it. You are always starting threads like this?

I was just getting ready to write this.

Originally Posted by Diablo1990

I have no one to teach me proper form. I don't know how to do goodmornings or glute ham raises. Videos can only do so much

Well thats your perogative.

Still plenty of Deadlift variations there to do, though.

Wednesday
Bench Press 3x6-8
BB Curls 3x6-8
DB Shoulder Press 3x6-8
Yates Row 3x6-8
Situps 3x6-8
Deadlifts 3x6-8
DB Calve Raises 3x6-8


id be putting the deadlifts at the start.

just pick the exercises (mostly compounds, make sure you get a one-leg exercise, balance your quad-hip dominant movements, and your push-pull movements) and use undulating periodization (only for the basic exercices, for all of the accessory such as DB curls, extnesions, etc. just use 3x10-12@45sec RI
undulating periodization:
week 1: 3x12@45sec RI
week 2: 4x8@90sec RI
week 2: 5x5@2 min RI
its that simple.

Originally Posted by mike456

just pick the exercises (mostly compounds, make sure you get a one-leg exercise, balance your quad-hip dominant movements, and your push-pull movements) and use undulating periodization (only for the basic exercices, for all of the accessory such as DB curls, extnesions, etc. just use 3x10-12@45sec RI
undulating periodization:
week 1: 3x12@45sec RI
week 2: 4x8@90sec RI
week 2: 5x5@2 min RI
its that simple.

Too much pressing and not enough pulling.

Your heavier weeks are nuts. You want to use 80-90% of your 1RM with situps, curls, calf raises, etc? I don't see the point.

When you go heavy, pick a few exercises to go heavy on and keep the rest toward the hypertrophy/endurance end of the intensity continuum.

Have you looked at the template that I wrote up for a full body program regarding exercise selection?

Originally Posted by CowPimp

Too much pressing and not enough pulling.

Your heavier weeks are nuts. You want to use 80-90% of your 1RM with situps, curls, calf raises, etc? I don't see the point.

When you go heavy, pick a few exercises to go heavy on and keep the rest toward the hypertrophy/endurance end of the intensity continuum.

Have you looked at the template that I wrote up for a full body program regarding exercise selection?

this is the importnat thing. You can't expect to go heavy on everything, all week, every training day. You will blow yourself out.

You can't try and develop everythign at once. Pick an exercise or an upper exercise and a lower exercise and work on that. use everything to supplement. Cycle your training.

Originally Posted by CowPimp

Too much pressing and not enough pulling.

Your heavier weeks are nuts. You want to use 80-90% of your 1RM with situps, curls, calf raises, etc? I don't see the point.

When you go heavy, pick a few exercises to go heavy on and keep the rest toward the hypertrophy/endurance end of the intensity continuum.

Have you looked at the template that I wrote up for a full body program regarding exercise selection?

No, I don't want to I forgot to put that im not doing high weight on situps, calf raises, or curls. Less weight on isolated and situps no weight

Revision

Situps = No Weight just maintaining

Week 1: 8-10 Rep Range, 1 Rep Below Failure

Monday
ATG Squats 3x8-10
Situps 3x8-10 *
Flat DB Press 3x8-10
DB Rows 3x8-10
DB Calve Raises 3x8-10 *
DB Curls 3x8-10 *

Wednesday
Bench Press 3x8-10
Deadlifts 3x8-10
BB Curls 3x8-10 *
DB Shoulder Press 3x8-10
Yates Row 3x8-10

DB Calve Raises 3x8-10

Friday
Split Squats 3x8-10
Skullcrushers 3x8-10
Decline DB Press 3x8-10
Lateral Raises 3x8-10
Lat Pulldowns 3x8-10
Pullups 3x8-10
Situps 3x8-10
DB Calve Raises 3x8-10

Week 2: 6-8 Rep Range, 1 Rep Below Failure

Monday
ATG Squats 3x6-8
Flat DB Press 3x6-8
DB Rows 3x6-8
DB Calve Raises 3x6-8
Situps 3x6-8
DB Curls 3x6-8

Wednesday
Bench Press 3x6-8
Deadlifts 3x6-8
Yates Row 3x6-8
DB Shoulder Press 3x6-8
DB Calve Raises 3x6-8
BB Curls 3x6-8


Friday
Split Squats 3x6-8
Decline DB Press 3x6-8
Skullcrushers 3x6-8
Pullups 3x6-8
Lateral Raises 3x6-8
Lat Pulldowns 3x6-8
Situps 3x6-8
DB Calve Raises 3x6-8

Week 3: 4-6 Rep Range, Failure

Monday
ATG Squats 3x4-6
Flat DB Press 3x4-6
DB Rows 3x4-6
DB Calve Raises 3x4-6
Situps 3x4-6
DB Curls 3x4-6

Wednesday
Bench Press 3x4-6
Deadlifts 3x4-6
DB Shoulder Press 3x4-6
Yates Row 3x4-6
BB Curls 3x4-6
DB Calve Raises 3x4-6

Friday
Split Squats 3x4-6
Pullups 3x4-6
Skullcrushers 3x4-6
Lat Pulldowns 3x4-6
Decline DB Press 3x4-6
Lateral Raises 3x4-6
Situps 3x4-6
DB Calve Raises 3x4-6









Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves