full body work out - AnabolicMinds.com

full body work out

  1. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    full body work out


    Hey wassup everybody just thought I would show you guys what I came up with a few weeks ago I have seen great results so far from this routine it is done 3 times a week & takes about an hour & 5 min that's including a 10 minute cardio I hope some of u will give it a try & let me know what you think
    My results so far: strength has increased in bench deadlift squat military press incline bench press I have seen more definition in my triceps & delts hoping to keep improving
    Attached Images Attached Images   

  2. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428707

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Interesting...Welcome to the forums , read up a bit on Wendler 5/3/1 or Starting strength , full body workouts with progression and also assistance work IF needed.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  3. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    Quote Originally Posted by Celorza
    Interesting...Welcome to the forums , read up a bit on Wendler 5/3/1 or Starting strength , full body workouts with progression and also assistance work IF needed.
    Thanks for the welcome & the info
    •   
       

  4. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428707

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Anytime.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  5. Enhanced Body Formulations REP
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Age
    25
    Posts
    6,992
    Rep Power
    1838746

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Celorza
    Anytime.
    Top info mate...so pis5ed I never have access to
    My PC so I can rep. Always using phone
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  6. Senior Member
    fadi's Avatar
    Stats
    6'1"   lbs.
    Join Date
    Jun 2004
    Age
    42
    Posts
    1,163
    Rep Power
    3104

    Reputation

    Quote Originally Posted by Celorza View Post
    Interesting...Welcome to the forums , read up a bit on Wendler 5/3/1 or Starting strength , full body workouts with progression and also assistance work IF needed.
    5/3/1 is not full body workout, but a good source.
  7. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428707

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by fadi View Post
    5/3/1 is not full body workout, but a good source.
    Says who? lol...5/3/1 is build around the 4 big lifts , which are FULL BODY and also the assistance (Lets say Dave Tate Periodization Bible) makes it a high volume FULL body workout , dont know if you meant to look for dumbbell whole body rotations , but those are circuit or rotaion based training workouts...5/3/1 IS a full body workout...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  8. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428707

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by runner_79 View Post
    Top info mate...so pis5ed I never have access to
    My PC so I can rep. Always using phone
    Haha I always know u wanna shoot some rep my way , thats good enough for me bro!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  9. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    Just want to update i have increased 20 lbs on my bench on my squat & deadlift everything else has been a slow increase of 5 lbs & I increased my dips from jus my body weight I added a 25 lbs dumbbell
  10. Senior Member
    Docmattic's Avatar
    Stats
    6'0"  208 lbs.
    Join Date
    Nov 2010
    Posts
    1,085
    Rep Power
    54640

    Reputation Reputation

    Th whole routine only takes an hour? How many sets do you do for each exersise?
    I do full body workouts with about 4 sets per exersise. The most i get is two exersises per body part. If im doing it 3 times a week i cant do more or i am too sore the next time i work out.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html
  11. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    Quote Originally Posted by Docmattic
    Th whole routine only takes an hour? How many sets do you do for each exersise?
    I do full body workouts with about 4 sets per exersise. The most i get is two exersises per body part. If im doing it 3 times a week i cant do more or i am too sore the next time i work out.
    Yea it takes one hour an 5 minutes & I just do one set of 10 for each exercise it really kills bc the rest periods are just long enough to move stations & add weight
  12. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    You guys are probably wondering why I do a full body workout & why I dont break it up well here is why I dnt have time in my week to hit the gym five times a week I am full time student & I also work about 35 to 40 hours a week so that keeps my schedule pretty busy but I enjoy lifting & well I came up with for people like me who don't have time to hit the gym every day for an hour but still want to see results I hope those of you like me will give it a try & let me know what you think
  13. Senior Member
    Docmattic's Avatar
    Stats
    6'0"  208 lbs.
    Join Date
    Nov 2010
    Posts
    1,085
    Rep Power
    54640

    Reputation Reputation

    Quote Originally Posted by XTerminatorX View Post
    Yea it takes one hour an 5 minutes & I just do one set of 10 for each exercise it really kills bc the rest periods are just long enough to move stations & add weight
    That makes more sence. Haha. I might give your routine a go and see how it goes. One thing id suggest for legs is to do lunges first to warm them up and then do squats. id also repace hamstring curls with straight legged deadlifts.

    I designed my routine using as many compound movements as i could. It looks like this

    Back
    Wide grip chins or lat pulldowns
    4 sets x 12
    Bent over rows
    4 sets of 8-10

    Chest
    Incline Db press>db shugs
    4 sets 8-10
    Flat db press or leaning dips (dips are also counted as as a tri exersise if done)
    4 sets 8-10

    Shoulders
    Seated db press
    4 sets 6-10
    Upright rows > bent over laterals
    4 sets 8-12

    Tris
    Dips (more tri orintated if i did not do dips for chest)
    10-15
    lying tricep extension>closegrip benchpess
    8-10

    Bi's
    Underhand Chinups
    2 sets of 10
    2 sets of 6 with 10 second negative
    Spider curls
    2-3 sets of 10-12

    Legs
    Deadlifts or squats
    3x 8-12
    Jumping lunges
    3x20
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html
  14. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    Quote Originally Posted by Docmattic

    That makes more sence. Haha. I might give your routine a go and see how it goes. One thing id suggest for legs is to do lunges first to warm them up and then do squats. id also repace hamstring curls with straight legged deadlifts.

    I designed my routine using as many compound movements as i could. It looks like this

    Back
    Wide grip chins or lat pulldowns
    4 sets x 12
    Bent over rows
    4 sets of 8-10

    Chest
    Incline Db press>db shugs
    4 sets 8-10
    Flat db press or leaning dips (dips are also counted as as a tri exersise if done)
    4 sets 8-10

    Shoulders
    Seated db press
    4 sets 6-10
    Upright rows > bent over laterals
    4 sets 8-12

    Tris
    Dips (more tri orintated if i did not do dips for chest)
    10-15
    lying tricep extension>closegrip benchpess
    8-10

    Bi's
    Underhand Chinups
    2 sets of 10
    2 sets of 6 with 10 second negative
    Spider curls
    2-3 sets of 10-12

    Legs
    Deadlifts or squats
    3x 8-12
    Jumping lunges
    3x20
    That looks good & I change up how I do the workout say on Monday I start with chest so Wed ill start with triceps then Fri biceps then the next week just continue down the list until I get to legs & then I work my way back up the list Mon legs Wed back Fri traps & so on...
  15. New Member
    RJW719's Avatar
    Join Date
    Sep 2010
    Posts
    380
    Rep Power
    6257

    Reputation

    Quote Originally Posted by XTerminatorX View Post
    That looks good & I change up how I do the workout say on Monday I start with chest so Wed ill start with triceps then Fri biceps then the next week just continue down the list until I get to legs & then I work my way back up the list Mon legs Wed back Fri traps & so on...
    If you want to change up which exercise you are starting with I would recommend alternating between the larger muscle groups and always saving arms for last. You wont be able to bench or OHP as much if your tris are already fried, same goes for the back if your biceps are burnt.
  16. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    Quote Originally Posted by RJW719

    If you want to change up which exercise you are starting with I would recommend alternating between the larger muscle groups and always saving arms for last. You wont be able to bench or OHP as much if your tris are already fried, same goes for the back if your biceps are burnt.
    I had not thought of that ill try to remember that for Wed
  17. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    Just wanted to post my cardio for the day 15 minute run intervals then 5 minute jump rope
  18. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    Just wanted to let you guys know I'm sore as f*ck today & well mainly in my arms but hopefully after i hit the gym my arms & chest will feel better
  19. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    Went to gym yesterday & well I now know why I didn't make any ****ing gains in highschool I would talk in between ever set well now I know never try to lift with a highschool kid bc they just aren't as serious as they need to be & yes yesterday I lifted with a highschooler who says he wants to get big but tlks to damn much smh
  20. New Member
    XTerminatorX's Avatar
    Join Date
    May 2012
    Posts
    11
    Rep Power
    100

    Reputation

    Hey guys haven't been on in awhile just want to update...I am.continuing to make gains dnt have much time now but will due a further update later
  21. Professional Member
    tnubs's Avatar
    Stats
    5'8"  220 lbs.
    Join Date
    Mar 2008
    Posts
    3,248
    Rep Power
    23617

    Reputation

    Im not sure on your lifting experience, but have u seen bill starrs 5x5 routine? I can guarantee better gains with something like that over this. Its basically bench, row, and squat on monday and friday. and your wednesday workout is military press, weighted chin ups (or pull downs) and deadlifts. if you need to, you can throw in 3 sets of arms on fridays workout. this way it hits all of the big compound lifts that will yield the biggest gains so u can progress quickly while not holding yourself back wasting time on the smaller lifts.
    CELTIC LABS REP
  

  
 

Similar Forum Threads

  1. New B ? Changed to full body work out.
    By Onedaysoon in forum Training Forum
    Replies: 2
    Last Post: 05-12-2011, 05:19 PM
  2. How's my full body 3 day split?
    By Machwon1 in forum Training Forum
    Replies: 6
    Last Post: 01-11-2011, 09:12 AM
  3. Body Split VS. Full Body Round 1.
    By hitsquaddd in forum Exercise Science
    Replies: 21
    Last Post: 01-29-2010, 09:54 AM
  4. Full body
    By classic27 in forum Training Forum
    Replies: 8
    Last Post: 07-15-2009, 01:45 PM
  5. 3 day full body...need some help
    By thewolf49 in forum Training Forum
    Replies: 21
    Last Post: 06-02-2009, 12:38 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in