total body 2x a week

[GFR]

Going to try a total body 2x a week, I skip too many workouts now and only have been hitting the gym 2 days a week so here is the plan...

Workout 1. ( Monday)

Dead lifts 3x8
Bench 3x10
DB rows 4x8
Lat pulls 4x8
Military 3x10
DB curls 3x8
standing calf raise 3x12

Workout 2. (Friday)

ATG squat 3x8
SLDL 2x10
DB incline 3x12
seated DB press 3x12
Lat pulls 3x10
T-bar rows 3x10
Skull crushers 3x10

rip it up if it sucks

 

[mike456]

Workout 1. ( Monday)
Dead lifts 3x8
Bench 3x10
ATG Squats 3x10
DB rows 3x8
Military 3x10
Lat pulls 3x8

Workout 2. (Friday)
ATG squat 3x8
Lat pulls 3x10
SLDL 3x10
seated DB press 3x8
T-bar rows 3x10
DB incline 3x8


I changed exercise order, dropped the calf raises(if you think you need them just add them onto 1 of the sessions), decreased the sets on some exercises, and added a quad-dominant(ATG Squats on session 1 since you have a ham dominant)

also I dropped the curls, extensions because I dont think you should be wasting time on isolation, since your doing total body workouts (but it is up to you.)

 

[GFR]

Workout 1. ( Monday)
Dead lifts 3x8
Bench 3x10
ATG Squats 3x10
DB rows 3x8
Military 3x10
Lat pulls 3x8

Workout 2. (Friday)
ATG squat 3x8
Lat pulls 3x10
SLDL 3x10
seated DB press 3x8
T-bar rows 3x10
DB incline 3x8


I changed exercise order, dropped the calf raises(if you think you need them just add them onto 1 of the sessions), decreased the sets on some exercises, and added a quad-dominant(ATG Squats on session 1 since you have a ham dominant)

also I dropped the curls, extensions because I dont think you should be wasting time on isolation, since your doing total body workouts (but it is up to you.)

I will just do pullups once a week for biceps (it is a compound movement so it fits). As for squats I don't want to do them 2x a week, my thighs are 28 right now and I'm growing out of my slacks so I do not want them to get any bigger. I do think I need some tricep movement once a week...dips or cgbp placed on one of the days.

Workout 1. ( Monday)
Dead lifts 3x8
Bench 3x10
DB rows 3x8
Military 3x10
Lat pulls 3x8
CGBP 3x10?

Workout 2. (Friday)
ATG squat 3x8
T-bar rows 3x10
Pullups 3x10
SLDL 3x10
seated DB press 3x8
DB incline 3x8

 

[CowPimp]

I honestly think the first one you posted is just fine. If you found it was taking too long, then you could always split it so that you have horizontal and vertical upper body movements on different days like so:

Deadlifts
Rows
Bench
Curls
Calf Raises

Squats
Chinups
Military Press
Skulls
External Rotation/Upper Back

 

[fufu]

Looks good, but I would probably put chin ups in on either one instead of lat pulldowns.

 

[Tough Old Man]

Man are you getting to be a lazy fuck. Get back in the gym little girl. I don't need sissy's showing up at my house. Shit like you just posted and Linda will be able to kick your ass the next time here.

 

[mike456]

I will just do pullups once a week for biceps (it is a compound movement so it fits). As for squats I don't want to do them 2x a week, my thighs are 28 right now and I'm growing out of my slacks so I do not want them to get any bigger. I do think I need some tricep movement once a week...dips or cgbp placed on one of the days.

Workout 1. ( Monday)
Dead lifts 3x8
Bench 3x10
DB rows 3x8
Military 3x10
Lat pulls 3x8
CGBP 3x10?

Workout 2. (Friday)
ATG squat 3x8
T-bar rows 3x10
Pullups 3x10
SLDL 3x10
seated DB press 3x8
DB incline 3x8

Workout 1. ( Monday)
Straight Leg Dead lifts 3x8
Bench 3x10
DB rows 3x8
Military 3x10
Wide Overhand Grip Lat pulls 3x8
Triceps Dip 3x8

Workout 2. (Friday)
ATG Squats 3x10
Wide Overhand Grip Lat pulls 3x10
seated DB press 3x8
T-bar rows 3x10
DB incline 3x8
CG Underhand Pull-ups 3x8

 

[mike456]

instead of doing total bodyworkout twice a week, I think it would be better if you do total body push one day and than the next session do total body pull, because after fridays workout you only get 2 days rest and than do most of the same movements...

and since you dont want much size in your legs it would be better to lower the leg exercises to 5 reps...

heres a sample:
Total Body Push (Monday)
ATG Squats 4x5
Flat Bench 3x10
Incline Bench 3x10
Military Press 3x10
Dips 3x10

Total Body Pull
Deadlifts 4x5
One arm DB Row 3x10
T-Bar Rows 3x10
Wide Overhand Grip Pull-ups 3x10
CG Underhand Pull-ups 3x10

I think its a good idea...

 

[Tough Old Man]

the guys 6'1" and 250 lbs with 23" quads. I think he needs more size.

 

[GFR]

the guys 6'1" and 250 lbs with 23" quads. I think he needs more size.

The last time my quads were only 23 inches was when I was 14.

 

[mike456]

so foreman, what routine you gonna go with, I suggest you do the total body push/total body pull

 

[GFR]

so foreman, what routine you gonna go with, I suggest you do the total body push/total body pull

Workout 1. ( Monday)

Dead lifts 3x8
Bench 3x10
DB rows 3x8
Lat pulls 3x8
Military 3x10
standing calf raise 3x12

Workout 2. (Friday)

ATG squat 3x8
SLDL 2x10
DB incline 3x12
seated DB press 3x12
T-bar rows 3x10
Pullups pronated grip 3x10
Skull crushers 3x10 or cgbp


Something like this, I like the workout you posted but I want to hit the entire body 2x a week with med/low volume.

 

[mike456]

If you do not want too much size in your legs why dont you drop the reps to 5?
And on Workout 2 drop the SLDL because you have 2 ham dominants(deadlifts and SLDL) through out the week and only 1 quad-dominant(ATG Squats)

go with this 1:

Workout 1. ( Monday)
Straight Leg Dead lifts 3x5
Bench 3x10
DB rows 3x8
Military 3x10
Wide Overhand Grip Lat pulls 3x8
Triceps Dip 3x8

Workout 2. (Friday)
ATG Squats 3x10
Wide Overhand Grip Lat pulls 3x10
seated DB press 3x8
T-bar rows 3x10
DB incline 3x8
CG Underhand Pull-ups 3x8

 

[MyK]

Man are you getting to be a lazy fuck. Get back in the gym little girl. I don't need sissy's showing up at my house. Shit like you just posted and Linda will be able to kick your ass the next time here.

 

[CowPimp]

If you do not want too much size in your legs why dont you drop the reps to 5?
And on Workout 2 drop the SLDL because you have 2 ham dominants(deadlifts and SLDL) through out the week and only 1 quad-dominant(ATG Squats)

Personally, I think it's fine to stagger your volume a little more toward pulling movements and hamstring dominant movements. Most people need the extra volume for the muscles on the posterior chain (Upper and lower posterior chain) because of the nature of the types of movements we do throughout the day.

 

[min0 lee]

The last time my quads were only 23 inches was when I was 14.

You must have the biggest ass.

 

[min0 lee]

Man are you getting to be a lazy fuck. Get back in the gym little girl. I don't need sissy's showing up at my house. Shit like you just posted and Linda will be able to kick your ass the next time here.

 

[GFR]

You must have the biggest ass.

I use to hate it when I was young, but by my mid 20's I realized it was a good thing.

 

[Bakerboy]

Looks good Foreman. The only thing I would suggest is on your Monday workout I would switch the Lat pulls for weighted chin ups.

And why not step ups or lunges for a change instead of ATG squats?

 

[NMOY]

When I'm doing a full body leg workout, I really prefer to have one of my leg exercises envolve both legs at once *squats/deads/legpress* and the 2nd exercise be one leg at a time *step-ups/lunges*. I have always found that to be a good way to maintain balance.

 

[swordfish]

do you get of the 8-10 rep range often? i would suggest doing a 5x5 type workout.

 

[DOMS]

Wouldn't that be too much for his CNS?

 

[GFR]

do you get of the 8-10 rep range often? i would suggest doing a 5x5 type workout.

At 39 I have no interest in tearing my tendons or ligaments. I will stick to 8-12 from now on. I have never had any problems with higher reps, but once I drop to the 6-3 range all hell breaks lose.

 

[P-funk]

why only twice a week lifting (not that it is bad, just curious)?

will there be cardio with this program?

 

[GFR]

why only twice a week lifting (not that it is bad, just curious)?

will there be cardio with this program?

Have to go back to work in a ferw months, plus I don't really care to be in the gym that often anymore. I will do cardio 2x a week on other days, probably just do some running or swiming.

 

[P-funk]

Have to go back to work in a ferw months, plus I don't really care to be in the gym that often anymore. I will do cardio 2x a week on other days, probably just do some running or swiming.

if you don't care to go back to the gym then maybe you need to start thinking about changing your training to something completely different for a little bit. Something you would never do. For example, I like to throw in circuit work for a few weeks or various other things to freshen up the training and then get back to my main focus. Aside from it adding variety, it also helps to improve conditioning and gives you something else to work on.

just a thought.

what gym do you lift at?

 

[P-funk]

oh, and i don't mean stupid circuit training going from machine to machine. i mean something that kicks you ass. there are a lot of ways to set up circuits.

 

[NMOY]

Doing an hour or Pilates or Power-Yoga can be a nice change of pace- you'd be suprised how difficult it is.

 

[GFR]

if you don't care to go back to the gym then maybe you need to start thinking about changing your training to something completely different for a little bit. Something you would never do. For example, I like to throw in circuit work for a few weeks or various other things to freshen up the training and then get back to my main focus. Aside from it adding variety, it also helps to improve conditioning and gives you something else to work on.

just a thought.

what gym do you lift at?

LA Fitness

I just changed to a total body workout

 

[GFR]

Doing an hour or Pilates or Power-Yoga can be a nice change of pace- you'd be suprised how difficult it is.

I like Yoga, my gym offers it for free...I might start it up again.