CaptainNapalm
Registered
I would appreciate some opinions on this workout I put together. My goal is still to basically increase muscle mass and my diet reflects that. I know full body workouts, 3 times a week are typically recommended for beginners but I???m wondering if experienced lifters would benefit notably from the workout I put together below. I plan on running this for about 8 weeks, progressively upping the weight for each lift every week. The overview of the workout is as follows:
Full body gets trained 3 times per week. Each full body day uses different combination of exercises to train a certain muscle group to keep things fresh. Each major muscle group gets hit with two heavy sets per day which totals to 6 heavy sets a week. Each major muscle group receives 2 compound days and 1 isolation day per week, except for legs which receive heavy compound lifts x3 per week with no isolation. You will notice I threw in rack-pulls for 1 set at the end of each workout since I???m trying to place special emphasis on upper back thickness and development over the next few months. Sets are executed with heavy reps where on rep 8-10 muscle gets pushed to failure or near failure. Reason I want try this is because in all my years of lifting I have never actually done a 3 day/week full body routine and I???m curious on what it has to offer. This program also gives me an extra rest day which is a little more rest than I???m use to but I feel that I kind of need it over the next month or two. Any ideas, comments, feedback, criticism would be greatly appreciated.
Day 1: Full Body ???A???
Barbell Squats ??? 2 sets, 10-12 reps/set
Dumbbell Flys ??? 2 sets, 8-10 reps/set
Pull-ups ??? 2 sets, 8-10 reps/set
Military press ??? 2 sets, 8-10 reps/set
Dips ??? 2 sets, 8-10 reps/set
Barbell curls ??? 2 sets, 8-10 reps/set
Rack pulls ??? 1 set, 6-8 reps/set
Day 2: Rest
Day 3: Full Body ???B???
Deadlifts ??? 2 sets, 8-10 reps/set
Dumbbell Press (Flat) ??? 2 sets, 8-10 reps/set
Barbell Rows ??? 2 sets, 8-10 reps/set
Lateral Raises ??? 2 sets, 8-10 reps/set
Dumbbell Extensions ??? 2 sets, 8-10 reps/set
Cable Curls ??? 2 sets, 8-10 reps/set
Farmer???s Walk ??? 1 set, reps (n/a)
Day 4: Rest
Day 5: Full Body ???C???
Barbell Squats ??? 2 sets, 8-10 reps/set
Bench press (Incline) ??? 2 sets, 8-10 reps/set
Seated Cable Rows ??? 2 sets, 8-10 reps/set
Shoulder press ??? 2 sets, 8-10 reps/set
Dips ??? 1 sets, 8-10 reps/set
Triceps Push-downs (Cable) ??? 1 set, 8-10 reps/set
Hammer curls ??? 2 sets, 8-10 reps/set
Rack pulls ??? 1 set, 6-8 reps/set
Day 6: Rest
Day 7: Rest
Full body gets trained 3 times per week. Each full body day uses different combination of exercises to train a certain muscle group to keep things fresh. Each major muscle group gets hit with two heavy sets per day which totals to 6 heavy sets a week. Each major muscle group receives 2 compound days and 1 isolation day per week, except for legs which receive heavy compound lifts x3 per week with no isolation. You will notice I threw in rack-pulls for 1 set at the end of each workout since I???m trying to place special emphasis on upper back thickness and development over the next few months. Sets are executed with heavy reps where on rep 8-10 muscle gets pushed to failure or near failure. Reason I want try this is because in all my years of lifting I have never actually done a 3 day/week full body routine and I???m curious on what it has to offer. This program also gives me an extra rest day which is a little more rest than I???m use to but I feel that I kind of need it over the next month or two. Any ideas, comments, feedback, criticism would be greatly appreciated.
Day 1: Full Body ???A???
Barbell Squats ??? 2 sets, 10-12 reps/set
Dumbbell Flys ??? 2 sets, 8-10 reps/set
Pull-ups ??? 2 sets, 8-10 reps/set
Military press ??? 2 sets, 8-10 reps/set
Dips ??? 2 sets, 8-10 reps/set
Barbell curls ??? 2 sets, 8-10 reps/set
Rack pulls ??? 1 set, 6-8 reps/set
Day 2: Rest
Day 3: Full Body ???B???
Deadlifts ??? 2 sets, 8-10 reps/set
Dumbbell Press (Flat) ??? 2 sets, 8-10 reps/set
Barbell Rows ??? 2 sets, 8-10 reps/set
Lateral Raises ??? 2 sets, 8-10 reps/set
Dumbbell Extensions ??? 2 sets, 8-10 reps/set
Cable Curls ??? 2 sets, 8-10 reps/set
Farmer???s Walk ??? 1 set, reps (n/a)
Day 4: Rest
Day 5: Full Body ???C???
Barbell Squats ??? 2 sets, 8-10 reps/set
Bench press (Incline) ??? 2 sets, 8-10 reps/set
Seated Cable Rows ??? 2 sets, 8-10 reps/set
Shoulder press ??? 2 sets, 8-10 reps/set
Dips ??? 1 sets, 8-10 reps/set
Triceps Push-downs (Cable) ??? 1 set, 8-10 reps/set
Hammer curls ??? 2 sets, 8-10 reps/set
Rack pulls ??? 1 set, 6-8 reps/set
Day 6: Rest
Day 7: Rest