My Upcoming Full Body Workout

Bigger Stronger Leaner Competitive Bodybuilding
1

Mon
Deadlift or Squat 6x3
Flat bench or Flat dumbbell press 6x3
Weighted Chins 6x3
Push Press 6x3
Rest 120 Sec between sets

Wed
legcurl 2x12
Sissy squat 2x12
Straight arm pull downs 2x12
Decline flys 2x12
Machine rear delt flys 2x12
Cable curls 2x12
Body tricep ext 2x12
Rest 30-45 sec between sets

Fri.
Front squats 3x8
Zercher good mornings 3x8
Incline dumbbell press 3x8
Rowing movement 3x8
Lateral raises 3x8
Dumbbell curl 3x8
Triceps ext 3x8
Rest 60-90 sec between sets

I may make slight modifications every week. I may Superset exercises or substitue exercises such as dips for incline press or dumbbell uprightrows for lateral raises.

What changes would you make to this routine?

2

whats your point?

i think it looks alright for TBT, but fuck, why post this?

3

Damn fool, such hostility. You must have been out celebrating.

4

[quote]Cymreig wrote:
whats your point?

i think it looks alright for TBT, but fuck, why post this?[/quote]

Agreed.

5

I edited the post and asked for what changes anyone would make. I thought these boards were to bring people closer together and give advice. Other boards have people post their workout journals. People don’t respond with “what the fuck is the point of this thread.” Many Many Bitch Ass Punks have a damn facade on this board.

I can feel the flames now.

6

Looks solid to me.

Superset opposing body parts every other week. If you don’t kill yourself doing it you’ll get out of the gym in about half time with twice the sweat.

Follow set rest times. Not 60-90 seconds. Do one or the other and don’t guess bring a watch.

You may want to raise the 2x12 day to 2x15 instead or 1 set of 25. You are training strength one day and hypertrophy twice. make a hypertrophy day a explosive or endurance day.

7

[quote]gmantheman wrote:
I edited the post and asked for what changes anyone would make. I thought these boards were to bring people closer together and give advice. Other boards have people post their workout journals. People don’t respond with “what the fuck is the point of this thread.” Many Many Bitch Ass Punks have a damn facade on this board…[/quote]

Program design is not rocket science. People who want your money will tell you it is, though.

Set your goals. Try your program out. If your program helps you meet you goals, you’ve found a winner. If not, then tweak it.

No one can tell you whether a program is any good without knowing a lot more about you. If you’d been training seriously for years, you’d know this.

If you havent’ been trainign for years, then your post is just another useless exercise in program design masturbation.

I don’t even write out my programs anymore. I do two “TBT” workouts a week. I have a vague idea going in what I’m going to do. I adjut what I’m doing based on how my joints are holding up and how I feel. It works for me. I’ve never had problems making progress.

If I’m hurting, am I going to do an exercise because it’s listed on some piece of paper? That’s foolish. If I’m feeling really strong, am I going to finish early because some piece of paper tells me to?

Hit the gym hard for a year. You’ll know after that what works for your body.

8

[quote]CaliforniaLaw wrote:
Program design is not rocket science. People who want your money will tell you it is, though.

Set your goals. Try your program out. If your program helps you meet you goals, you’ve found a winner. If not, then tweak it.

No one can tell you whether a program is any good without knowing a lot more about you. If you’d been training seriously for years, you’d know this.

If you havent’ been trainign for years, then your post is just another useless exercise in program design masturbation.

I don’t even write out my programs anymore. I do two “TBT” workouts a week. I have a vague idea going in what I’m going to do. I adjut what I’m doing based on how my joints are holding up and how I feel. It works for me. I’ve never had problems making progress.

If I’m hurting, am I going to do an exercise because it’s listed on some piece of paper? That’s foolish. If I’m feeling really strong, am I going to finish early because some piece of paper tells me to?

Hit the gym hard for a year. You’ll know after that what works for your body.[/quote]

Best Post Ever - %110 completely feel the same way.

9

Thanks for the input. I have been lifting for a few years. I have not designed my own workout in a while. I have done WSB and a few of Waterbury methods for the past year or so. I wanted to get peoples inputs on my workout. I tried to use some of Waterbury methods.

10

gmantheman,

If I may,

Perhaps this would be a somewhat more balanced appraoch (adding antagonist pairing and some single limb training):

Mon
Deadlift 8x3 (wk 1) 8x4 (wk2) and 8x5 (wk3)
Weighted Chins 8x3 (8x4) and (8x5)
Push Press 8x3 etc
Woodchops 4x6 (4x7) (4x8)
Take 80% of 1RM and rest 60 seconds between sets.

After 3 weeks either increase weight and go back to 8x3 or add a set and go to 9x5 and 10x5 before increasing weight.

Wed
Overhead Squat 2x12 (3x10) (3x12)
Standing Leg Curls 2x12 (3x10) (3x12)
Bench Press 4x6 (4x7) (4x8)
Chest Supported Bent Row 4x6 (4x7) (4x8)
Face Pulls 2x12 (3x10) (3x12)
Hammer Curls Seated 2x12 (3x10) (3x12)
Body tricep ext (or decline db extensions) 2x12 (3x10) (3x12)
Take 65-70% of 1RM
Rest 60 sec between sets
After 3 weeks increase the weight and go back to first parameter.

Fri.
Step ups or Split Squats 4x6,7,8(wk3)
One Legged Romanian Deadlifts 4x6,7,8
Push ups ‘plus’ 3x12 (4x10)(4x12)
Inverted row 3x12 (4x10) (4x12)
Dips 4x6,7,8
Up Row 4x6,7,8
Dumbbell curl 4x6,7,8
Triceps ext 4x6,7,8
Take 10RM
Rest 60sec between sets

Hope this helps a bit.
Good luck and Happy New year

Marc
Good luck

11

[quote]IamMarqaos wrote:
gmantheman,

If I may,

Perhaps this would be a somewhat more balanced appraoch (adding antagonist pairing and some single limb training):

Mon
Deadlift 8x3 (wk 1) 8x4 (wk2) and 8x5 (wk3)
Weighted Chins 8x3 (8x4) and (8x5)
Push Press 8x3 etc
Woodchops 4x6 (4x7) (4x8)
Take 80% of 1RM and rest 60 seconds between sets.

After 3 weeks either increase weight and go back to 8x3 or add a set and go to 9x5 and 10x5 before increasing weight.

Wed
Overhead Squat 2x12 (3x10) (3x12)
Standing Leg Curls 2x12 (3x10) (3x12)
Bench Press 4x6 (4x7) (4x8)
Chest Supported Bent Row 4x6 (4x7) (4x8)
Face Pulls 2x12 (3x10) (3x12)
Hammer Curls Seated 2x12 (3x10) (3x12)
Body tricep ext (or decline db extensions) 2x12 (3x10) (3x12)
Take 65-70% of 1RM
Rest 60 sec between sets
After 3 weeks increase the weight and go back to first parameter.

Fri.
Step ups or Split Squats 4x6,7,8(wk3)
One Legged Romanian Deadlifts 4x6,7,8
Push ups ‘plus’ 3x12 (4x10)(4x12)
Inverted row 3x12 (4x10) (4x12)
Dips 4x6,7,8
Up Row 4x6,7,8
Dumbbell curl 4x6,7,8
Triceps ext 4x6,7,8
Take 10RM
Rest 60sec between sets

Hope this helps a bit.
Good luck and Happy New year

Marc
Good luck[/quote]
Thanks, I like your idea. I know there is no hard fast rule, but do you think it is better not to alter the rep ranges too much in a workout. Would it be best to keep the ranges 3-5 in one workout and 12-15 in another?

12

[quote]gmantheman wrote:
Thanks, I like your idea. I know there is no hard fast rule, but do you think it is better not to alter the rep ranges too much in a workout. Would it be best to keep the ranges 3-5 in one workout and 12-15 in another?

[/quote]

I might have suggested something a bit too close to my situation. I have been working out for a long time and lower rep ranges are my ‘sweet’ spot.
I do:
Mon 10x3,4,5 (rep progression, adding one rep each week)
Wed 4x6,7,8
Fri 6x4,5,7

When I do two-a-days I do higher reps in the pm 8-12 usually.

I have noticed increase in density and size when using 80% or more of 1 RM and you can use 80% in 10x3,4,5 / 4x6,7,8 / and 6x4,5,6
The key of course is to use different exercises.

I basically found that 80% of 1 rm gives me the best result and using 3 different exercises and 3 diffrent parameters (10x3, 4x6, 6x4) has led to me gaining muscle, getting that ‘hard’ look and actually losing a bit of fat simultaneously.

Heavy triples (not to failure) really have transformed my body almost weekly.

But again, it might be because I have been training for a long time.

Poliquin mentioned that in the first 3 years of training 60-70% of 1Rm works, after 3 years you should up it to at least 75% and after 5 years it seems that 80% gives the best results. Other coaches agree with this too.

Hope this explains my suggestions.

Good luck, I am off to the gym :slight_smile:

13

I see I did not really answer your question in regards to rep ranges in a workout…

I like keeping them the same especially in my Mon sessions but there is indeed not a rule that says you can’t.

You could mix them up and do:
Deadlift 4x6
Military Press 10x3
Chin ups 10x3
Woodchops 2x12

As long as next time these movements/bodyparts come along the exercise and the parameters are different.

Let’s say:
Wed
Back Extensions 2x12
High Pull 4x6 or 2x12
Dips 4x6 or 2x12
Hanging Pike 4x6
etc…

Now I am off to the gym…:slight_smile:

14

First day in the gym after a week off. I did the deads and bench press straight sets. I did bottom positon benches. The chins and dumbbell pushpress were done alternating sets. Next time I will do alternation sets for the bench and dead and the chins and pushpress.