full body routine

[alert20]

I’d like to do full body workouts over July and August.
I want to still bench heavy. I do not overhead press or dip due to shoulder issues. How does this look:

Day1
Squat 3x6-8
Chin Ups 3x Max

Incline db press 3/4x6-10
Natural glute ham raise 3/4x6-10

Weighted Pushups 2x6-10

Day 2
Bench 3x3-5

Reverse Lunge 3/4x6-8
One arm row 3/4x6-10

Day 3
Sumo DL 3X6-8

Flat Db press 3/4x6-10
Chin ups 3/4xMax

Natural glute ham raise 3x6-10


I'd like to add direct arm work which I've really neglected.
Seen this article a few day ago:

http://www.t-nation.com/free_online_...te_arm_assault

Its got 2 days of direct arm work. Could I spread this workload over my 3 full body days? Or could I add it but cut volume a bit?

May add some lateral raises and face pulls as well.
Please advise.

[alert20]

Was going to start this tomorrow. Any thoughts?

[alert20]

How does this look with the arm work added:

Day1
Squat 3x6-8

Chin Ups 3x Max
Incline db press 3/4x6-10
Natural glute ham raise 3/4x6-10

Cheat Barbell Curl with slow eccentric 5X5
Dead-stop Floor DB Extensions 3x12
Biceps Blast 3x18(6/6/6)

Day 2
Bench 3x3-5

Reverse Lunge 3/4x6-8
One arm row 3/4x6-10
Weighted Pushups 2x6-10

Prone Incline DB Curls 3x8
Supine Incline DB Curls 3x8
DB Triceps Torture 3x18(6/6/6)

Day 3
Sumo DL 3X6-8

Flat Db press 3/4x6-10
Chin ups 3/4xMax
Natural glute ham raise 3x6-10

DB Cheat Curl with slow eccentric 4x5
Dead-stop EZ Bar Triceps Extensions 3x8,8,6

[K Y L E]

What is "biceps blast" and "triceps torture?" To be honest that sounds like too much volume. How long have you been lifting? Why not follow a program that has some renown to it? I can recommend a couple programs if you'd like.

[alert20]

"biceps blast" and "triceps torture-these were in the arm article I linked to.
Do you mean the arm stuff is too much volome because I thought the compound movement volume was fairly reasonable.
I was only going to follow this for about 6 weeks
I did the following for about 6-8 months:

Upper 1

1A Bench Press 3x3-5

2A Chin Ups 3x Max Reps
2B Incline Db Press 3x8-10


3A DB Curls 2/3x8-10
3B DB Shrugs 2/3x8-10
3C Face Pulls 3x12-15



Lower
1 Deadlift 3-5 Max , 3-5 @90% / Squat 3x3-5

2A Unilateral leg movement 3*6-10
2B Posterior chain(Back Extension/Natural glute ham raise) 3*8-10



Upper 2

1A Flat One Arm DB Press 3x6-10
1B Chin Ups 3xMax Reps

2A Weighted Pushups 2/3x8-10
2B One Arm Row 2/3x6-10

3A DB Curls 2/3x8-10
3B DB Shrugs 2/3x8-10
3C Face Pulls 3x12-15

My big lifts are at the following:
Bench 80kg Squat 110kg DL 140kg
What do you suggest?

[Cards]

I don't see why not. I like the revised version better than the original, the original had too much volume on deadlifts. Rotate squat and deadlift, should be good.

Make sure to eat and rest enough.

[jed]

Just don't get too concerned with things like arm isolation lifts. They are easy to change in and out as you choose, sometimes when I make splits I just thing it's easier to say "Biceps" than "Biceps Blast 3x10" or whatever because you can do 15 different things and they all yield the same result. I like seeing your chins, weighted pushups, rows, B/D/S's though.

[BG5150]

I like in the article where the guy is doing CGBP. That's one cool setup for rack presses!