Full Body Workout: Modify It

Training Beginners
1

I’m going back to a full body workout twice a week,I chose the program Lucky Seven from BB.com .
I like this one because it’s short but I want to modify it a bit :

Original Lucky Seven (it’s the same for both days)
EXERCISE
1)Squat - 6 - 12 Reps
2)Bench Press - 6 - 12 Reps
3)Dumbell Flies - 6 - 12 Reps
4)Weighted Dips - 6 - 12 Reps
5)Pullups - 6 - 12 Reps
6)Shoulder Press - 6 - 12 Reps
7)Bicep Curls - 6 - 12 Reps

Variation :
EXERCISE
1)Squat - 6 - 12 Reps
2)Bench Press - 6 - 12 Reps
3)lateral dumbell Flies on day A, reverse peck deck on day B
4)tricep extension
5)Pullups - 6 - 12 Reps
6)Shoulder Press for day A, front raises for day B
7)bicep curls for day A, hammer curls for day B

I want to focus on shoulders that’s why I added the reverse peck deck and front raises to the original workout.
I want to personalize this workout BUT I don’t want to make a shitty program so I want your opinions.
Thanks

2

Shoulder presses and bench presses will work your delts better than front raises and deadlifts will work your rear delts better than reverse pec deck.

Just add Deadlifts to your routine and leave out the isolation stuff.

3

Well, you know some of my opinions already as I have written them in another post you made…but here goes anyways:

You need to include something for the hammies. I suggest stiff legged deadlifts.

You need a rowing movement. To train the back properly you need to do a vertical plane movement (chins, pulldowns, etc) and a horizontal movement (any type of rowing).

Don’t replace dips with extensions. Do the dips. Your triceps (and elbows) will thankyou for it.

In my opinion, adding in laterals instead of doing pec flys is fine. I wouldn’t alternate front raises for shoulder presses; instead, at alternate workouts I would do barbell shoulder presses one workout and dumbell shoulder presses the next.

I’m assuming you’re doing some ab work and some calf work as well.

4

[quote]Horazio wrote:
I’m going back to a full body workout twice a week,I chose the program Lucky Seven from BB.com .
I like this one because it’s short but I want to modify it a bit :

Original Lucky Seven (it’s the same for both days)
EXERCISE
1)Squat - 6 - 12 Reps
2)Bench Press - 6 - 12 Reps
3)Dumbell Flies - 6 - 12 Reps
4)Weighted Dips - 6 - 12 Reps
5)Pullups - 6 - 12 Reps
6)Shoulder Press - 6 - 12 Reps
7)Bicep Curls - 6 - 12 Reps

Variation :
EXERCISE
1)Squat - 6 - 12 Reps
2)Bench Press - 6 - 12 Reps
3)lateral dumbell Flies on day A, reverse peck deck on day B
4)tricep extension
5)Pullups - 6 - 12 Reps
6)Shoulder Press for day A, front raises for day B
7)bicep curls for day A, hammer curls for day B

I want to focus on shoulders that’s why I added the reverse peck deck and front raises to the original workout.
I want to personalize this workout BUT I don’t want to make a shitty program so I want your opinions.
Thanks
[/quote]

If you want to focus on your shoulders then why would you replace weighted dips (an exercise that works the shoulders as well as the triceps) for tricep extensions (which doesn’t work the shoulders)?

Also, lateral raises and reverse peck deck will work the medial/posterior deltoid heads respectively. But, as a beginner you’d probably be better off doing some form of row as it will not only work the posterior deltoid, but also the muscles of the upper and middle back.

Finally, I’d suggest forgetting about front raises. Sure, they’ll work the anterior deltoid, but that muscle gets a lot of work anyhow. Why not alternate two variations of shoulder presses. CT had some interesting variations that work the medial head more than usual. Perhaps try a “Scott press” or “unwinding press” version.

http://www.T-Nation.com/readArticle.do?id=1578184&cr=

Good luck.

5

Oh, and I second Superman Prime’s suggestion to do something for the hamstrings. A deadlift variation would be a great addition to that program.

6

[quote]Horazio wrote:
I’m going back to a full body workout twice a week,I chose the program Lucky Seven from BB.com .
I like this one because it’s short but I want to modify it a bit :

Original Lucky Seven (it’s the same for both days)
EXERCISE
1)Squat - 6 - 12 Reps
2)Bench Press - 6 - 12 Reps
3)Dumbell Flies - 6 - 12 Reps
4)Weighted Dips - 6 - 12 Reps
5)Pullups - 6 - 12 Reps
6)Shoulder Press - 6 - 12 Reps
7)Bicep Curls - 6 - 12 Reps

Variation :
EXERCISE
1)Squat - 6 - 12 Reps
2)Bench Press - 6 - 12 Reps
3)lateral dumbell Flies on day A, reverse peck deck on day B
4)tricep extension
5)Pullups - 6 - 12 Reps
6)Shoulder Press for day A, front raises for day B
7)bicep curls for day A, hammer curls for day B

I want to focus on shoulders that’s why I added the reverse peck deck and front raises to the original workout.
I want to personalize this workout BUT I don’t want to make a shitty program so I want your opinions.
Thanks
[/quote]

1)Front squat - 6 - 12 Reps (anterior delt to an extent)
2)Deadlift - 6 - 12 Reps (rear delt & TRAPS)
3)Bench Press - 6 - 12 Reps (anterior delt)
4)Shoulder press - 6 - 12 Reps (anterior & medial delt)
5)Pullups - 6 - 12 Reps (rear delt)
6)Weighted dips - 6 - 12 Reps (anterior delt)
7)Bicep Curls - 6 - 12 Reps (overall delt acts as a stabilizer)

Changes:
Replaced back squat with front squat
Replaced dumbbell flies with deadlift
Placed shoulder press before weighted dips

Reasons for changes:
If you are going to deadlift and squat, you need to take care so you do not overload your lower back and front squats do not put as much pressure there compared to back squats.

I added in deadlift to include work for your hamstrings, it will also make your rear delts grow significantly, as well as your traps (which were not included previously)

I moved the shoulder press before the dips, so you will have more energy to put into the shoulder press to make sure you overload your delts.

Your changes:
They are shit, to be honest. Why would you replace dips with tricep extensions if you want your delts to grow? Why would you replace shoulder presses for front raise? Shoulder press makes your deltoids grow ALOT more than front raise ever can.

When you have no work for your traps, and plenty for your rear delts, why would you not take the opportunity to add in an exercise to make these grow?

Anyway there you go, thats the best I can do with what you have given me. Overall it looks like a solid program if you are aiming to lose fat and keep your metabolism high, OR if you are short for time.

7

[quote]Goodfellow wrote:
Your changes:
They are shit, to be honest.
[/quote]

LOL !

I was thinking that alternating shoulder press with front raises was a good way to hit front delts …
I thought it was a brilliant idea,really

8

So what do you think of the suggestions?

Goodfellow has summed it up quite well.

9

[quote]Goodfellow wrote:
1)Front squat - 6 - 12 Reps (anterior delt to an extent)
2)Deadlift - 6 - 12 Reps (rear delt & TRAPS)
3)Bench Press - 6 - 12 Reps (anterior delt)
4)Shoulder press - 6 - 12 Reps (anterior & medial delt)
5)Pullups - 6 - 12 Reps (rear delt)
6)Weighted dips - 6 - 12 Reps (anterior delt)
7)Bicep Curls - 6 - 12 Reps (overall delt acts as a stabilizer)
[/quote]

Cool routine goodfellow. However, I was thinking:

7)Bent-over rows - 6 - 12 Reps (real delts & balances out bench press)