Full Body Routine (Critque Please)

Diablo1990 · 05-09-2007, 09:28 AM

Workout A
Squats (4x4-6)
Flat Barbell Bench Press (4x6-8)
Barbell Rows (3x6-8)
Barbell Curls (2x8-10)
Lying Leg Raises (3 x 8-10)
Situps (2 x 8-10)

Workout B
Deadlifts (4x4-6)
Decline Barbell Bench Press (3x8-10)
Split Squats (3x8-10)
Pullups (3x5)
Military Press (3x8-10)
Neck Curls (3x8-10)

Example

Week 1

Monday : Workout A
Wednesday : Workout B
Friday : Workout A

Week 2

Monday : Workout B
Wednesday : Workout A
Friday : Workout B

NordicNacho · 05-09-2007, 09:59 AM

looks good to me. lots of compounds throw in standing overhead press instead of military

**Gazhole** · 05-09-2007, 10:06 AM

The split you've chosen is good, but the rest of it could do with some work.

You need more lower body movements, especially lower body pulling.

Whats up with your set/rep choices? Im not sure i understand where you're coming from there. What are your goals? Are you periodising?

For that matter what rest intervals are you using? And what intensities?

Id switch the curls for another rowing exercise, bench rows or something else uni-lateral.

Work out what each day is supposed to be. I like the set up of:

A = Upper Body Push + Lower Body Pull
B = Upper Body Pull + Lower Body Push

That way you cover all the bases regularly without overtraining something.

Diablo1990 · 05-09-2007, 12:12 PM

My goal is to gain mass/strength with a routine I made. I like curls, I already have rows/pullups/deadlifts etc for back. 2 sets of curls IMO would help. Intensities are 1-2 reps below faliure. I was thinking of doing high reps 1-2 below faliure weight then going done. I did 5x5 for a month. Rest intervals are around 1-2 mins.

Leatherface · 05-09-2007, 01:47 PM

I would drop the decline bench and add inclines. If you are insistant of doing a decline movement then do dips. They are much more productive.

In fact, personally, I would drop Flat Bench and do inclines and dips instead.

Diablo1990 · 05-09-2007, 06:41 PM

dips hurt my shoulders

Leatherface · 05-09-2007, 07:28 PM

OK, scratch dips then

I would still add an incline movement and drop either the flat or decline.

Diablo1990 · 05-10-2007, 05:36 AM

I want to get flat bench press stronger so just drop declines and do inclines?

Leatherface · 05-10-2007, 06:27 AM

I would, if it were me. Make sure it is a low incline though.

ssenkrad · 05-10-2007, 07:54 AM

Quote:

Originally Posted by Diablo1990

Workout A
Squats (4x4-6)
Flat Barbell Bench Press (4x6-8)
Barbell Rows (3x6-8)
Barbell Curls (2x8-10)
Lying Leg Raises (3 x 8-10)
Situps (2 x 8-10)

Workout B
Deadlifts (4x4-6)
Decline Barbell Bench Press (3x8-10)
Split Squats (3x8-10)
Pullups (3x5)
Military Press (3x8-10)
Neck Curls (3x8-10)

Example

Week 1

Monday : Workout A
Wednesday : Workout B
Friday : Workout A

Week 2

Monday : Workout B
Wednesday : Workout A
Friday : Workout B

ssenkrad · 05-10-2007, 07:57 AM

very basic routine which is good push each set to it's max

05-09-2007, 09:28 AM	#1
Diablo1990 Registered User Join Date: Mar 2006 Posts: 605 Photos: 9	Full Body Routine (Critque Please) Workout A Squats (4x4-6) Flat Barbell Bench Press (4x6-8) Barbell Rows (3x6-8) Barbell Curls (2x8-10) Lying Leg Raises (3 x 8-10) Situps (2 x 8-10) Workout B Deadlifts (4x4-6) Decline Barbell Bench Press (3x8-10) Split Squats (3x8-10) Pullups (3x5) Military Press (3x8-10) Neck Curls (3x8-10) Example Week 1 Monday : Workout A Wednesday : Workout B Friday : Workout A Week 2 Monday : Workout B Wednesday : Workout A Friday : Workout B

05-09-2007, 09:59 AM	#2
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,425 Photos: 18	looks good to me. lots of compounds throw in standing overhead press instead of military http://www.roqofthe80s.com/#

05-09-2007, 10:06 AM	#3
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	The split you've chosen is good, but the rest of it could do with some work. You need more lower body movements, especially lower body pulling. Whats up with your set/rep choices? Im not sure i understand where you're coming from there. What are your goals? Are you periodising? For that matter what rest intervals are you using? And what intensities? Id switch the curls for another rowing exercise, bench rows or something else uni-lateral. Work out what each day is supposed to be. I like the set up of: A = Upper Body Push + Lower Body Pull B = Upper Body Pull + Lower Body Push That way you cover all the bases regularly without overtraining something. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

05-09-2007, 01:47 PM	#5
Leatherface Registered User Join Date: Mar 2005 Posts: 109	I would drop the decline bench and add inclines. If you are insistant of doing a decline movement then do dips. They are much more productive. In fact, personally, I would drop Flat Bench and do inclines and dips instead. "Look what your brother did to the door!"

05-09-2007, 07:28 PM	#7
Leatherface Registered User Join Date: Mar 2005 Posts: 109	OK, scratch dips then I would still add an incline movement and drop either the flat or decline. "Look what your brother did to the door!"

05-09-2007, 12:12 PM	#4
Diablo1990 Registered User Join Date: Mar 2006 Posts: 605 Photos: 9	My goal is to gain mass/strength with a routine I made. I like curls, I already have rows/pullups/deadlifts etc for back. 2 sets of curls IMO would help. Intensities are 1-2 reps below faliure. I was thinking of doing high reps 1-2 below faliure weight then going done. I did 5x5 for a month. Rest intervals are around 1-2 mins.

05-09-2007, 06:41 PM	#6
Diablo1990 Registered User Join Date: Mar 2006 Posts: 605 Photos: 9	dips hurt my shoulders

05-10-2007, 05:36 AM	#8
Diablo1990 Registered User Join Date: Mar 2006 Posts: 605 Photos: 9	I want to get flat bench press stronger so just drop declines and do inclines?

05-10-2007, 06:27 AM	#9
Leatherface Registered User Join Date: Mar 2005 Posts: 109	I would, if it were me. Make sure it is a low incline though. "Look what your brother did to the door!"

05-10-2007, 07:57 AM	#11
ssenkrad Registered User Join Date: May 2007 Posts: 6	very basic routine which is good push each set to it's max

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