Full Body Routine (Critque Please)

[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

 

[NordicNacho]

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

 

[Gazhole]

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]

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]

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]

dips hurt my shoulders

 

[Leatherface]

OK, scratch dips then

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

 

[Diablo1990]

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

 

[Leatherface]

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

 

[ssenkrad]

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]

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