Want to start a full body routine

[kcoleman]

Here's what I'm thinking. Done 3 times per week, mon/wed/fri, alternating between workout A and B.

WORKOUT A
Deadlift
Bench press
Weighted chins
Cable pushdowns
Upright rows

WORKOUT B
Back squat
Barbell row
Military press
EZ bar curls
Weighted dips

I did not post the sets/reps because I am totally lost when it comes to full body intensity/volume. If you have any input as to exercise selection, sets/reps, periodization etc that would be greatly appreciated. I read Cowpimp's sticky on designing a fullbody routine. I liked how he paried horizontal push with vertical pull and one lowerbody movement, and vice versa for the other workout day, as I had pondered with that idea before reading his thread.

I'm 18, 5"10, 168lbs 8-10%BF.

I was also thinking about adding in one arm dumbell rows somewhere, because I feel I am lagging in my horizontal pull development whereas my vertical pull is probably my most developed movement.

edit: my goals are to put on mass and go up in the big lifts. I am just at a loss as to balancing volume/intensity for a full body program.

 

[kenwood]

F,d,c,b,a

 

[mike456]

No one will be able to help you with reps/sets if we don't know your goals.

 

[kenwood]

yeah we need Goals , GOALS SON!!

 

[kcoleman]

summer bulk

 

[kenwood]

summer bulk

8-12 reps 3-4sets . eat clean good food. i weigh 175 and i'm getting 3500-4000cals a day over 300 grams of protein and over 400grams of carbs and under 80g of fats thats what i'm getting but i started at 2500-3000 then i increased it every 2-3 weeks if i didnt gain.

 

[kcoleman]

8-12 reps 3-4sets . eat clean good food. i weigh 175 and i'm getting 3500-4000cals a day over 300 grams of protein and over 400grams of carbs and under 80g of fats thats what i'm getting but i started at 2500-3000 then i increased it every 2-3 weeks if i didnt gain.

So about 35/45/20. Sounds good.

However, while a generic response like 8-12 reps/3-4 sets is fine when just addressing the question of size, I need help finding a rep and set scheme tailored to my exercise selection and frequency. As I have never done a full body routine before, I am worried about overtraining, and want an opinion from somebody with fullbody training experience

 

[mike456]

read cowpimp on designing fullbody programs

 

[CowPimp]

http://www.ironmagazineforums.com/showthread.php?t=66700

That's the program I'm doing right now. It uses undulating periodization. See if you like the way that's structured and apply it to your program if you do.

 

[kcoleman]

read cowpimp on designing fullbody programs

I did just that

Notice the similarity in my workout days to what Cowpimp posted-

Workout A:
Lower body quad-dominant
Upper body vertical push
Upper body horizontal pull
Accessory movements (Up to 4)

Workout B:
Lower body posterior chain-dominant
Upper body horizontal push
Upper body vertical pull
Accessory movements (Up to 4)

See, I am simply at a loss as to how I should structure my sets, rep ranges, and rest intervals as related to my exercise selection and frequency, with the goal of mass in mind.

 

[mike456]

2-4 sets
6-12 reps
60-90sec RI
don't train to failure(1-2 reps short of it)
The exercise selection is good but do the upright rows and dips before pushdowns and curls.
For the upright rows use a wider grip, dont go past the nipple level, and keep it at a weight you can get for 10+reps.

 

[kcoleman]

http://www.ironmagazineforums.com/showthread.php?t=66700

That's the program I'm doing right now. It uses undulating periodization. See if you like the way that's structured and apply it to your program if you do.

Thanks Cowpimp, I thought I remembered seeing that thread before.

2-4 sets
6-12 reps
60-90sec RI
don't train to failure(1-2 reps short of it)
The exercise selection is good but do the upright rows and dips before pushdowns and curls.
For the upright rows use a wider grip, dont go past the nipple level, and keep it at a weight you can get for 10+reps.

Thanks Mike. I know what you mean about doing the compound movements first, but for day B for example, I thought it would be a good idea to place a pulling accessory (curls) movement inbetween the two pushing movements (military and dips) to give my triceps a bit more rest.

edit: and yea that's how I perform upright rows. I've seen guys at my gym do upright rows with an extremely close grip and over their head