I have used the full body template before and received some pretty good results. However, the idea is to pick three exercises for each body part and use one in each of your three workouts. This will allow for better recovery and will not lead to overuse injuries. Chest would be Incline BB press on Monday, Dips on Wed, and a DB variation on Fri.
Also with two deadlift days and a squat day, your lower back will take a beating every week. You can use other choices such as the lunge and row variations and/or focus one day on rows and another day on pulldowns and pullups for back.
It is only one deadlift day, one squat day and one front squat day. It is my understanding that we should pick 4 compound excercises and 2 single joint excercises.
Day 3 should look like this, I made a mistake up above
Day 3 (Exact Order)
Front Squat
Behind the neck shoulder press
Dumbell Incline Bench press
Bodyweight wide grip pull ups
Shurgs
Calves / Tibia
Kinda looks like you threw a bunch of exercises into a hat and randomly pulled them out. If you did them all as a circuit and followed it with some sprints you could call it crossfit. You have some form of pressing on all three days, but only have one day where you are doing any rowing. Probably won’t be good for your shoulder health in the long run.
[quote]ryno76 wrote:
Kinda looks like you threw a bunch of exercises into a hat and randomly pulled them out. If you did them all as a circuit and followed it with some sprints you could call it crossfit. You have some form of pressing on all three days, but only have one day where you are doing any rowing. Probably won’t be good for your shoulder health in the long run. [/quote]
I question the wisdom of being “on Testosternone Enanthate” and needing a critique of a beginner’s training routine.
[quote]ryno76 wrote:
Kinda looks like you threw a bunch of exercises into a hat and randomly pulled them out. If you did them all as a circuit and followed it with some sprints you could call it crossfit. You have some form of pressing on all three days, but only have one day where you are doing any rowing. Probably won’t be good for your shoulder health in the long run. [/quote]
I question the wisdom of being “on Testosternone Enanthate” and needing a critique of a beginner’s training routine.[/quote]
Yeah, I was trying to ignore that.
OP, you need to get on a proven program designed by someone who does it for a living. Quit tyring to design your own as you’re not doing so great with it.
[quote]ryno76 wrote:
Kinda looks like you threw a bunch of exercises into a hat and randomly pulled them out. If you did them all as a circuit and followed it with some sprints you could call it crossfit. You have some form of pressing on all three days, but only have one day where you are doing any rowing. Probably won’t be good for your shoulder health in the long run. [/quote]
I question the wisdom of being “on Testosternone Enanthate” and needing a critique of a beginner’s training routine.[/quote]
I am not a beginner to training and have been working a split routine for a few years. However, in an effort to change things up I am trying to design a full body routine.
My deadlift, squat and bench are not weak either as I have worked on them for quite a few years.
Chris gave you a link with exercise, sets and reps. All written for you, laid out for you and explained for you.
Yet, you are still choosing to re-invent the wheel.
WHY?[/quote]
I must admit you said something that has hit home, perhaps I am trying to re-invent the wheel and really just need to pick something designed by a professional and go for it.
Have you not made progress on the split you were doing? It’s fine if you want to switch to a full body routine and Chris87 gave you a link to one. In your first plan you were going to deadlift in the same rep range twice a week and in the next plan you took out the deadlifts all together.
You may not be a beginner, but I would still recommend getting on a proven program rather than your own. You said earlier you were working on your snatch technique with a coach. Why not have that coach put you on a program?
I agree with Steely D. You sound young and/or a beginner. Unless a DR. prescribed the test for some medical condition I would put that money to a decent peri workout protocol like surge and MAG-10 and get on an established lifting program to make good progress before you mess around with drugs and potentially screw your hormones and any future progress in the gym.
[quote]ryno76 wrote:
Have you not made progress on the split you were doing? It’s fine if you want to switch to a full body routine and Chris87 gave you a link to one. In your first plan you were going to deadlift in the same rep range twice a week and in the next plan you took out the deadlifts all together.
You may not be a beginner, but I would still recommend getting on a proven program rather than your own. You said earlier you were working on your snatch technique with a coach. Why not have that coach put you on a program? [/quote]
I have made progress with what I was doing but do what to change and think I’m going to go with the below link.