3 day full body...need some help

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    3 day full body...need some help


    How does this routine look?

    Monday: 3x5

    Squats 3x5
    BB Bench Press 3x5
    DB Rows 3x5
    Military Press 3x5
    Dips 3x5
    Barbell Curls 3x5
    Calves 3x5

    Wed: 3x8

    Deadlifts 3x8
    Incline DB Press 3x8
    Pull-ups 3x8
    Shrugs 3x8
    Dips 3x8
    DB Preacher Curls 3x8

    Fri: 3x12

    BB Bench Press 3x12
    Squats 3x12
    DB Rows 3x12
    Military Press 3x12
    Dips 3x12
    Barbell Curls 3x12
    Calves 3x12

    Should I be doing something for hamstrings or do squats have them covered? I think I hit all the bases here...how's it look?

    Thanks..

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    leg press
    over head press
    power cleans
    shoulder press
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    I have squats for my quads and military press for my shoulders...
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    BB Bench Twice in one week? What Weight are you going 50% max?

    How many weeks will you be doing this in a row?

    Personally i try to avoid the same workout twice in one week. Lots of Different ways to work the chest or the shoulders than Straight up BB Bench, or Military Press.
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    What are your specific goals and what is your training history?
    This seems like a very tough routine to survive if you work hard on the big lifts. Even the routines for beginners like Starting Strength that have you doing every lift 2-3 times/week use way fewer total lifts. Seems like too many exercises each day. For a three day total body template I would do something like this:
    Heavy lower body exercise (SQ or DL)
    Pressing movement (BP or press)
    Pulling movement (rows or chins)
    accessory exercise of your choice
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    My goal is a summer recomp/gain lean muscle. I get bored with only hitting one bodypart once a week. I wasn't sure if this routine was too much or not...thanks for your input. I like hitting muscles two or three times a week. I was going for an HST style thing. I am trying to stick with compound movements mostly. How would you guys set it up?
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    Maybe something like Chest/Back/Bis on Monday and Wed. and Legs/Shoulders/Tris on Tu. and Thurs? Damn I don't know. All I know is that I want to gain as much lean mass as possible and I want to use mostly compound movements. And also train each bodypart more than once a week. Can you guys help me out?
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    I've gained the most mass and strength using an upper body/lower body split. I hit each twice per week, once heavy and once light. I've gained way more lean mass since I started training for powerlifting using a split like this. Focusing on the big exercises will yield the most mass. Honestly something like the 5/3/1 system could work great. It is four days/week:
    squat + accessory work (hamstrings, low back, abs)
    bench + accessory work (triceps, lats/upper back, biceps optional)
    deadlift + accessory work (quads, low back, abs)
    military press + accessory work (triceps, lats/upper back, biceps optional)

    You can get the e-book at elitefts if you really want to do the program and get all the details. It tells you exactly how to progess over time as well.
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    Here's a 3 day slip that I've been using for some time that focus on the 3 main core exercises (bench press, deadlifts & squats)


    Day1: Chest & Triceps
    Warm Up for 5 minutes on treadmill
    Chest
    Incline Barbell Press
    Bench press
    Incline Dumbbell Press
    Pec Deck Butterflyes
    Triceps
    Close Grip Smith Bench Press
    Overhead cable rope extension
    V Bar Pushdowns
    Seated Machine Extensions


    Day 2: Back & Biceps
    Warm Up for 5 minutes on treadmill
    Back
    Hyperextensions
    Seated Cable Rows
    V Bar Pulldowns
    Single Arm DB Rows
    Biceps
    Barbell Bar Curls
    Cable Curls
    Hammer Cable Curls
    Single Arm Cable Curls


    Day 3 Rest


    Day 4 Quads & Hamstrings
    Warm Up for 5 minutes on treadmill
    Quads
    Hack Squats
    Leg Press
    Leg Extension
    Hamstrings
    Lying Leg Curl
    Barbell Lunges
    Seated Leg Curls
    Calves & Abs super set
    Calf Raises
    Cable Crunches

    Day 5: repeat day 1

    Day 6 rest

    and so on....
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    i think it looks good. I personally love HST/full body workouts. Just figure out how to use enough weight to stimulate muscle growth with your 3 working sets.
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    google "DC training"
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    Quote Originally Posted by Delta Force View Post
    Here's a 3 day slip that I've been using for some time that focus on the 3 main core exercises (bench press, deadlifts & squats)


    Day1: Chest & Triceps
    Warm Up for 5 minutes on treadmill
    Chest
    Incline Barbell Press
    Bench press
    Incline Dumbbell Press
    Pec Deck Butterflyes
    Triceps
    Close Grip Smith Bench Press
    Overhead cable rope extension
    V Bar Pushdowns
    Seated Machine Extensions


    Day 2: Back & Biceps
    Warm Up for 5 minutes on treadmill
    Back
    Hyperextensions
    Seated Cable Rows
    V Bar Pulldowns
    Single Arm DB Rows
    Biceps
    Barbell Bar Curls
    Cable Curls
    Hammer Cable Curls
    Single Arm Cable Curls


    Day 3 Rest


    Day 4 Quads & Hamstrings
    Warm Up for 5 minutes on treadmill
    Quads
    Hack Squats
    Leg Press
    Leg Extension
    Hamstrings
    Lying Leg Curl
    Barbell Lunges
    Seated Leg Curls
    Calves & Abs super set
    Calf Raises
    Cable Crunches

    Day 5: repeat day 1

    Day 6 rest

    and so on....
    any reason you neglect shoulders? i would def add some shoulder stuff someplace
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    I totally see what your getting at here and it will definitely work.
    Come on guys, hitting squats on Mondays and then again on Fridays. That's 4 days off, that should be enough rest time in between. It can definitely use some tweaking, don't get me wrong. Have you thought about doing a Push/Pull/Legs routine? or a Chest/Back, Shoulders/Legs, Arms routine? I've never attempted a Full body but I'm sure I could make one up.

    EDIT: Check this out, pretty good routine. http://www.ironmagazineforums.com/tr...y-routine.html searched google.
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    Quote Originally Posted by dusk View Post
    any reason you neglect shoulders? i would def add some shoulder stuff someplace
    there was no specific reason to neglect shoulders in this route the main focus was on the 3 mass builders and trying to do 2 of them twice a week, I am now going back to a 4 day split which includes shoulders since they have become rather unnoticed and disproportional on this 3 day split!
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    Can you guys take a look at this routine and tell me what you think? It seems like it's pretty much what I'm looking for. Except for that I might not do as many sets and only do it three times a week.

    tmuscle.com/article/most_recent/stripped_down_hypertrophy

    thanks!
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    Does this look better?

    Monday:

    Squats 3x8
    Bench Press 3x8
    Military Press 3x8
    Pull-ups 3x8
    Close Grip Bench 2x8
    Barbell Curls 2x8

    Wednesday:

    Lunges 3x8
    Decline Bench Press 3x8
    Dumbbell Shoulder Press 3x8
    Dumbbell Rows 3x8
    Triceps Extension 2 x8
    Hammer Curls 2x8

    Friday:

    Deadlifts 3x8
    Incline Bench Press 3x8
    Shrugs 3x8
    Pull-ups 3x8
    Bench Dips 2x8
    EZ Bar Curls 2x8

    Calves/abs on Tues/Thurs. with cardio
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    Im liking the drop of BB bench twice in one week, now you should be able to hit it harder and see more improvements.

    Over all i see you hit all the muscle groups I would. Hopefully someone with a bit more knowledge can critique it more but i like it.
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    I do a four day a week full body routine. I do one push, one pull, and one lower body exercise each time. Really try to mix up the lower body exercises; wide squats, olymipic squats, deads, sumo deads, romanian deads, lunges, walking lunges, etc.. Same thing with things like benching, mix it up with dumbells and grip widths and such. It'll help prevent nervous system burnout which is a danger with full body routines.

    I'm the same way, too, I just can't take a normal body-part split workout. I do two-a-days once or twice a week and hit detail parts like delts and forearms and calves.
    The Truth is, there is no Truth.
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    Quote Originally Posted by brk_nemesis View Post
    google "DC training"
    i second this!
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    Quote Originally Posted by thewolf49 View Post
    Does this look better?

    Monday:

    Squats 3x8
    Bench Press 3x8
    Military Press 3x8
    Pull-ups 3x8
    Close Grip Bench 2x8
    Barbell Curls 2x8

    Wednesday:

    Lunges 3x8
    Decline Bench Press 3x8
    Dumbbell Shoulder Press 3x8
    Dumbbell Rows 3x8
    Triceps Extension 2 x8
    Hammer Curls 2x8

    Friday:

    Deadlifts 3x8
    Incline Bench Press 3x8
    Shrugs 3x8
    Pull-ups 3x8
    Bench Dips 2x8
    EZ Bar Curls 2x8

    Calves/abs on Tues/Thurs. with cardio
    I think this looks much better than your first one. I would suggest changing your pull ups on Fri or Mon to Chin ups, and maybe do Dips for chest in place of the decline bench, but other than that, you should do well with this. I've been doing something similar for a while with great results. Not sure how old you are, but at 39, I find that 6 weeks of this is about all my body wants to do before it needs to rest.
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    Chin-ups as in military style with your hands facing forward right?
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    Quote Originally Posted by thewolf49 View Post
    Chin-ups as in military style with your hands facing forward right?
    Pull up=wide grip, palms facing away

    Chin up= Close grip with palms facing toward you. Pull until your clavicles almost touch the bar on each rep.
  

  
 

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