My Full-Body Workout Routine....Any Suggestions?

  • Posted by a hidden member.
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    Aug 25, 2011 6:31 PM GMT
    Started a fullbody workout routine over a month ago...like it so far, just wondering if anyone has any suggestions? heres my current routine.

    I take 1 day rest in between work outs- ex: mon, wed, fri.

    I also do 3 sets of abs every workout day and 2 sets of calf raises.

    Day 1-

    Preacher Curls- 2 x 7, 8
    Dips- 3 x 7,8
    Squats- 3 x 7,7,7
    high cable flys- 2 x 7,7
    Shoulder Press- 2 x 7
    Pull ups- 3 x 8,7,6



    Day 2-

    Bicep Curls - 3 x 7,7,6
    Tricep pull downs- 3 x 8,7,6
    high cable flys - 2 x 7,7
    Military press - 2 x 7,7
    leg extensions- 3 x 8,7,6
    seated cable rows- 3x 8,7,6


    Day 3-

    dumbell alternate bicep curl- 2x 8,7
    standing overhead dumbell extension- 3x 8, 7
    incline bench press- 2x 8,7
    squats- 3x 8,7,6
    pull ups- 3x 8,7,6
    front dumbell raise- 2x 8,7

  • Posted by a hidden member.
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    Aug 25, 2011 7:37 PM GMT
    Isn't it better for higher reps than 6-8 for the first 2 sets to build bulk?
    Consider adding a 4th set for volume (e.g. 15 reps at 75% of the weight for last set)?
  • Lincsbear

    Posts: 2605

    Aug 25, 2011 10:31 PM GMT
    Do some cardio for your heart,lungs,circulation,etc.
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    Aug 25, 2011 10:32 PM GMT
    q1w2e3 saidIsn't it better for higher reps than 6-8 for the first 2 sets to build bulk?
    Consider adding a 4th set for volume (e.g. 15 reps at 75% of the weight for last set)?


    Higher reps with lower weight is for endurance. Higher weight at lower reps is for hypertrophy.

    And OP, what is your goal?
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    Aug 26, 2011 2:46 AM GMT
    ^^ I want to gain mass
  • tuffguyndc

    Posts: 4437

    Aug 26, 2011 2:47 AM GMT
    ZennedDaFuckOut saidStarted a fullbody workout routine over a month ago...like it so far, just wondering if anyone has any suggestions? heres my current routine.

    I take 1 day rest in between work outs- ex: mon, wed, fri.

    I also do 3 sets of abs every workout day and 2 sets of calf raises.

    Day 1-

    Preacher Curls- 2 x 7, 8
    Dips- 3 x 7,8
    Squats- 3 x 7,7,7
    high cable flys- 2 x 7,7
    Shoulder Press- 2 x 7
    Pull ups- 3 x 8,7,6



    Day 2-

    Bicep Curls - 3 x 7,7,6
    Tricep pull downs- 3 x 8,7,6
    high cable flys - 2 x 7,7
    Military press - 2 x 7,7
    leg extensions- 3 x 8,7,6
    seated cable rows- 3x 8,7,6


    Day 3-

    dumbell alternate bicep curl- 2x 8,7
    standing overhead dumbell extension- 3x 8, 7
    incline bench press- 2x 8,7
    squats- 3x 8,7,6
    pull ups- 3x 8,7,6
    front dumbell raise- 2x 8,7

    do you take days in between your workouts?
  • Posted by a hidden member.
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    Aug 26, 2011 3:06 AM GMT
    tuffguyndc said
    ZennedDaFuckOut saidStarted a fullbody workout routine over a month ago...like it so far, just wondering if anyone has any suggestions? heres my current routine.

    I take 1 day rest in between work outs- ex: mon, wed, fri.

    I also do 3 sets of abs every workout day and 2 sets of calf raises.

    Day 1-

    Preacher Curls- 2 x 7, 8
    Dips- 3 x 7,8
    Squats- 3 x 7,7,7
    high cable flys- 2 x 7,7
    Shoulder Press- 2 x 7
    Pull ups- 3 x 8,7,6



    Day 2-

    Bicep Curls - 3 x 7,7,6
    Tricep pull downs- 3 x 8,7,6
    high cable flys - 2 x 7,7
    Military press - 2 x 7,7
    leg extensions- 3 x 8,7,6
    seated cable rows- 3x 8,7,6


    Day 3-

    dumbell alternate bicep curl- 2x 8,7
    standing overhead dumbell extension- 3x 8, 7
    incline bench press- 2x 8,7
    squats- 3x 8,7,6
    pull ups- 3x 8,7,6
    front dumbell raise- 2x 8,7

    do you take days in between your workouts?


    ya I wrote that above. 1 day on, 1 day off
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    Aug 26, 2011 7:12 AM GMT
    main thing would be, after a warm up, to put the big lifts in before the small ones. Don´t do bicep curls BEFORE squats. Work the big exercises and then use the small ones at the end. Pull ups and dips count as big exercises (multiple muscle groups)
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    Aug 26, 2011 9:44 PM GMT
    Lostboy saidmain thing would be, after a warm up, to put the big lifts in before the small ones. Don´t do bicep curls BEFORE squats. Work the big exercises and then use the small ones at the end. Pull ups and dips count as big exercises (multiple muscle groups)

    gotcha, thanks