Ultimate 3 day full body workout?

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    Ultimate 3 day full body workout?


    Anyone have a great 3 day full body workout routine? I'll share mine and give me some of your opinions on what may be better, or wrong with my routine.

    Currently, I'm trying to gain about 10-13lbs and eating over maintenance. I perform a timed 1.5 mile run on Tuesday and Thursday for Air Force PT requirements and can usually knock that out in 10mins. After that, i just do abs for a little bit.

    This is what i got so far.

    Push:
    Bench press
    Dips
    Incline dumbbell press
    Overhead Press
    Triceps Extension

    Pull:

    Pull ups
    Rows
    Pull downs
    Dumbbell Row
    Curls

    Legs:

    Squats
    Leg machine
    Lunges
    Hyper extensions
    Calve Raises


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    How many reps/sets of each exercise are you performing?

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    Bill Starr 5x5...used it and had some of my best results

    Starr 5x5

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    You're not doing all of those exercises each day are you? Picking 1, maybe 2 from each body part maximum right?

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    why would you want to work your whole body in three days?

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    Quote Originally Posted by mooch2321 View Post
    why would you want to work your whole body in three days?
    I think he may have meant M,W,F, or something similar to that.

    I know I for one am a big fan of full body workouts, esp with alternating rep ranges, 4,6,8, in that order!

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    Quote Originally Posted by ozarkaBRAND View Post
    I think he may have meant M,W,F, or something similar to that.

    I know I for one am a big fan of full body workouts, esp with alternating rep ranges, 4,6,8, in that order!
    are you talking h.i.t or just working you whole body in one session?

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    DC style training might fit the bill for ya.

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    Quote Originally Posted by mooch2321 View Post
    are you talking h.i.t or just working you whole body in one session?
    I'm talking whole-body sessions.

    Usually, mine consist of the following:

    Squat variation
    Glute-ham strengthener
    Compound push (chest and stabilizing/supporting muscle groups)
    Compound pull (lats and stabilizing/supporting muscle groups)
    Abs (usually using cables, twists, etc...)

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    I've had good gains doing 3 day full upper body (tue, thu, sat) and Monday for lower.

    Mon: Legs

    Squat: 4x10,8,8,8
    Leg extentions 4x10,8,8,8
    Leg curls 4x10,8,8,8
    Calf raises 4x10,8,8,8
    Abs:

    Tue: Full body
    Incline Dumbbell Bench Press 4x10
    Lying Tricep Extension 4x10
    Dumbbell Curl 4x10
    Shrugs 4x15
    Wide Grip Pull Down 4x10

    Thu: Full body

    Barbell Bench Press 4x10
    Bar Cable Extension 4x10
    Standing Hammer Curl 4x10
    Side raises 4x10
    Close Grip Pull Down 4x10

    Sat: Full body

    Cable Crossovers 4x10
    One Arm Dumbbell Extension 4x10
    Preacher Curl 4x10
    Dumbbell Reverse Fly 4x10
    Floor Row 4x10

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    Day 1 - calves/chest/forearms
    Day 2 - off
    Day 3 - shoulders/back/bis/tris
    Day 4 - off
    Day 5 - legs/calves
    Day 6 - off
    Day 7 - off
    Repeat

  12. yea!!!!!
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    Quote Originally Posted by jminis View Post
    DC style training might fit the bill for ya.
    Agreed,... on M,W,F schedule now,.... and the gains are amazing, and Im not even on cycle right now.

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