Help with full body workouts (3 day)

  1. Help with full body workouts (3 day)


    I'm just finishing an 8x8 routine I wanted to try out for 3 weeks and lost some size, shape, and overall frame width.

    I'd like to do a 3 day full body routine to get back the shoulder/back width and also help put some size on my arms before I take a full week off (my first in over a year!)

    I tend to over train and make longer than necessary workouts bc I try to hit all
    Angles of each muscle. I also do cardio on lofting days: 5 minute run 8mph, hiit for 15 mins between 4mph and 9-10mph. Then 15 mins post lift cardio steady state. Slow speed ellipt/stair master. I do 45 mins steady state cardio on tues and thurs. Here is my plan... Open to critique/suggestions
    Sets/reps are 10, 8, 6, 15
    Unless noted


    Mon
    Clean 1x8, 3x5, 1x8
    Push press 1x8, 3x5, 1x8
    Bb row wide grip
    Inc db Press
    Weighted wide pullups 3xmax
    Straight arm lat pulldown 2x12
    Db shrug
    Flat db fly
    rear db lateral raise
    Front delt rope cable raise
    db single arm Preacher curls
    Crushers
    Standing calves 4x20
    Db forearms 2x25

    Wed
    Deadlift 15 10 8 5 3 15
    Flat db press
    V lat pulldown
    Inc db fly
    One arm Db row
    Arnold press
    Pullovers db
    Lateral db raise
    Facepull
    Bb Scott Curl
    Dips 10, 8weighted 6weighted, 15
    Conc curls 2x12+xr
    Oh rope ext
    Seated calves 4x20
    Bb forearms 2x25

    Fri
    Rev lunge 5x5 each leg
    Inc db press palms in
    Rear lat
    Cable chest osses
    Uh cable row
    Leg ext SS with leg curl 3x15 plus drop
    Wide Upright row SS with same weight cg shrug max
    Cable curl
    straight bar pushdowns
    Rev curl collar width grip
    Sngle oh db ext 2x12
    Hypers 3x25

    Will be using prometheus rising (daa based) primal male, ursobolic. Plus staples.

    Goals- muscle gain/minimal fat gain, increase back width/arm size
    Olympus Labs - Turning Men Into Demigods
    www.olympus-labs.com


  2. Bump
    Olympus Labs - Turning Men Into Demigods
    www.olympus-labs.com

  3. I tried a full body for 3 days. Wasn't for me.

    I thought I would build more mass but I guess my reps and sets were 2 low. Tried to be out in under and hour.

    Now I just stick to a 3 day high rep split for time purpose

    Shoulder/Legs
    3/5 exercises each muscle
    3/4 sets 15 reps each.

    Chest/TRIs
    3/5 exercises each muscle
    3/4 sets 15 reps each.


    Back/BIs
    3/5 exercises each muscle
    3/4 sets 15 reps each.

    Abs I sometimes squeeze in but not usually as I'm bulky and if I want to do cardio it's a long walk like 45 minutes
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    •   
       


  4. Not bad ^ but I'm coming off a super high volume / rep w minimal rest and light weight so I wanna get back to moving pounds for a while. I've Been thinking about maybe doing a two workout split I found m, w, f of quads, chest, tris calves delts and back bis hams not sure. Only 3 weeks of filler before my week off so I might just try both.. Kinda in limbo right now (cut super hard all of December) n Jan so far was the 8x8 experimenting.. So I may just experiment a little more!
    Olympus Labs - Turning Men Into Demigods
    www.olympus-labs.com

  5. Gironda's stuff is pretty intense. You could look into HST. That's what I am starting now.
    RecoverBro ELITE

  6. Hst as Matt said is prob the best full body option for a seasoned lifter looking for size, good ol starting strength is there if you have some linear progression to milk still for some added size/thickness.
    "Dont worry about the burn man! You can do Jane Fonda classes if you want the burn"

  7. Hst is cool but i only have 3 weeks :/
    Olympus Labs - Turning Men Into Demigods
    www.olympus-labs.com

  8. I would chose 2-3 main exercises for each day for your focus. Then organize the rest of your exercises into complexes/giant sets based.

    For example, monday: clean pull, bench press, bb row

    Wednesday: Push press, lunge, weighted pull ups

    Friday: Snatch grip dead lift, incline dumbbell press, dumbbell row

    Br

  9. Quote Originally Posted by ZiR RED
    I would chose 2-3 main exercises for each day for your focus. Then organize the rest of your exercises into complexes/giant sets based.

    For example, monday: clean pull, bench press, bb row

    Wednesday: Push press, lunge, weighted pull ups

    Friday: Snatch grip dead lift, incline dumbbell press, dumbbell row

    Br
    That's a good idea. I actually am gonna just do a mini run of an x rep mass building program then take my week off. Thn do a full 6 weeks of another x rep program
    Olympus Labs - Turning Men Into Demigods
    www.olympus-labs.com

  10. I do full body workouts your workout is too much. You need to do one exercise per muscle group x 3-4 sets. For example one day you do rows and other pull ups not both during the same workout.

    Also quads and hamstring should not be done on the same day.

  11. Quote Originally Posted by marcink99 View Post
    I do full body workouts your workout is too much. You need to do one exercise per muscle group x 3-4 sets. For example one day you do rows and other pull ups not both during the same workout.
    Each one of those is technically a different muscle group...definitely a different movement. Pull ups predominantly work the teres/lats while rows the traps/rhomboids.

    Its like of like comparing military press to bench press.

    Br

  12. Quote Originally Posted by ZiR RED View Post
    Each one of those is technically a different muscle group...definitely a different movement. Pull ups predominantly work the teres/lats while rows the traps/rhomboids.

    Its like of like comparing military press to bench press.

    Br
    You do have a point. But for some reason all the tutorials I read said to do one exercise per back. hmmmm maybe I should try two?

  13. Quote Originally Posted by marcink99
    You do have a point. But for some reason all the tutorials I read said to do one exercise per back. hmmmm maybe I should try two?
    I personally believe mid back lower back upper back and Lats deserve separate attention, I have symmetry n v taper shape in mind.. Wide shoulders and lats with a small waist. So I like to really pay attn to the iso movements. I will never be big.. I just get fat. So I'm doing what I've learned works after years of trial n error.

    I'm currently using an x rep mass building routine but i have subbed some if the non compatible movements for ones that suit my goals. Routine is listed in my log, page 3
    Olympus Labs - Turning Men Into Demigods
    www.olympus-labs.com

  14. way, waaay to many exercises. unless you have the time and work capacity to do it all. but it still looks like a bodybuilder split crammed into a 1 day split to me.

    the biggest help for me on full bodyworkout was learning to work movements and not muscles. hit as many muscles with each lift not as many exercises as i could. for example, i would do dips & deadlifts one day. next time overhead and squats. cleans & pushups. you could more exercises per workout, but still try and hit as many muscles per lift as possible.
    you can call me "ozzie" for short.

  15. Quote Originally Posted by marcink99 View Post
    You do have a point. But for some reason all the tutorials I read said to do one exercise per back. hmmmm maybe I should try two?
    You can always rotate like this on full body

    Day 1:
    Major movements 3-4 sets: Squat, military press, pull ups
    Minor movements 2 sets: dead lift ancillary (hamstrings/glutes), bench press ancillary (i.e.: dips), rowing ancillary (i.e.: face pulls, cable row)
    Core and fixator work 2 sets (i.e.: planks, lower traps, external rotators)

    Day 2:
    Major movements: Dead lift, Bench Press, Barbell Row
    Minor movements: Squat ancillary (i.e.: split squat), over head press ancillary (i.e.: single arm db OHP), pull up ancillary (chin ups)
    Core and fixator work 2 sets

    Then rotate these workouts every other day.

    Br
  

  
 

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