My 3 day full body routine. Thoughts?

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    hitsquaddd's Avatar
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    My 3 day full body routine. Thoughts?


    It's been done to death, I know... but please critique?

    Day 1
    Flat Bench 3x8-10
    Hang Cleans 3x6-10
    Squats 3x6-8
    Deadlifts 3x6-8
    Military Presses 3x8-10
    Hammer Curls 3x10-12

    Day 2
    Incline Bench 3x8-10
    T-Bar Rows 3x6-8
    Squats 3x6-8
    Upright Rows 3x6-10
    Close Grip Bench 3x10-12
    Concentration Curls 3x10-12

    Day 3
    DB Flyes 3x10-12
    Hang Cleans 3x6-10
    Lunges 3x6-8
    Deadlifts 3x6-8
    Arnold Presses 3x8-10
    Incline Curls 3x10-12

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    fightercowboy's Avatar
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    How long have you been training? I would maybe look into Bill Star's 5x5 for a 3 day full body type routine. Just search for it on here and you will find the whole thing along with an excel spreadheet to help find the weights. Or you can google it.

    Otherwise, on day 3 I would move the DB flyes down and start with one of those compound movements instead.
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    LT*'s Avatar
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    One thing I see missing is any kind of vertical pulling movement, ie. Pull-ups/downs, or chin ups. You could replace the hang cleans or deadlifts one day with one of the above.

    Also, why are you doing Chest first? Not a criticism, just wondering.
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    hitsquaddd's Avatar
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    This will have been my 4th year workin' out now. Yeah, good call on the vertical pulls LT, I think I might change it to this.

    Day 1
    Flat Bench 3x8-10
    Hang Cleans 3x6-10
    Squats 3x6-8
    T-Bar Rows 3x6-8
    Military Presses 3x8-10
    Hammer Curls 3x10-12

    Day 2
    Incline Bench 3x8-10
    Deadlifts 3x6-8
    Squats 3x6-8
    Upright Rows 3x6-10
    Close Grip Bench 3x10-12
    Concentration Curls 3x10-12

    Day 3
    DB Flyes 3x10-12
    Hang Cleans 3x6-10
    Lunges 3x6-8
    Weighted Chins 3x6-8
    Arnold Presses 3x8-10
    Incline Curls 3x10-12

    And I do chest first because I feel like my chest can handle more stress at the beginning of my workouts, as opposed to my other muscle groups. For EX, if I started off with squats, my whole body gets really stressed and interferes with my other compound lifts. Basically, since benching movements are upper body movements (I know, the bench also requires core and lower body), I can handle them. Because most of the lifts I do require my legs to be fresh, as opposed to completely demolished by the time I get to my other lifts lol.

    If that doesn't make sense (since I'm not too sure how to put my thoughts down), let's just say I like to get chest outta the way first lol. Thanks for the input guys.
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    UofMRo's Avatar
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    looks like an OK workout, do u like hitting all parts and not a concentration method?
  

  
 

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