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Thread: Full Body Workout for Muscle, Strength, & Size

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  1. #1
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    Full Body Workout for Muscle, Strength, & Size

    Full Body Split for Strength in the 4-6 Rep Range

    ***MONDAY, WEDNESDAY, FRIDAY***

    WORKOUT A = 1 HOUR (+ 10 minutes of stretching)
    __________
    DYNAMIC STRETCHES
    3X5 SQUAT
    3X5 BENCH PRESS
    3X5 BENT OVER ROW
    3X5 or maybe 2x8 BARBELL CURL (Depends on how I feel)
    2XF CHEST DIP
    2X5 CALF RAISE


    2x8 Upper ABS with one set warmup
    2x8 Lower ABS with one set warmup
    2x8 OBLIQUES with one set warmup






    WORKOUT B = 40 Minutes (+ about 7 minutes of optional Tricep & Grip Work)
    __________
    DYNAMIC STRETCHES
    1X5 SQUAT (DELOAD)
    2X5 HYPER EXTENSION @ 25 (as part of a warmup for Deadlifts)
    3X5 DEADLIFT
    3X5 OH SHOULDER PRESS
    3XF CHINS PULL UPS

    Optional: 2x8 Tricep Work & 4X50 GRIP WORK
    Last edited by LPMNDCTE; 12-02-2009 at 10:09 AM.

  2. #2
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    *** MONDAY NOV. 30TH ***

    Back from vacation and I'm sore after yesterday's workout:


    I'm back to working FULL BODY SPLIT. This is easier to maintain, but harder to do....

    Workout Duration: 1Hr of Lifting with a good amount of break time (approximately 1- 1:30 minutes of break time)


    (10 minutes of Dynamic Stretching)

    WORKOUT A
    __________
    DYNAMIC STRETCHES
    3X5 SQUAT
    3X5 BENCH PRESS
    3X5 BENT OVER ROW
    3X5 BARBELL CURL
    2XF CHEST DIP
    2X5 CALF RAISE
    6X8 ABS
    3x8 OBLIQUES

    I achieved maxes and strength is continuing to come at a rapid rate. Back, shoulder, lat, and shin soreness is occuring today thought , but I got just about all my maxes...





    *** TUESDAY DEC. 1st ***


    This morning, I performed 30 minutes of HITT on a treadmill at home. Usually its 20 minutes, but I needed the extra recovery time. During the day, I went to the Gym to stretch my entire body... I feel a little better, but I need more sleep. Hopefully, I will get a great deal of sleep tonight so I can be pumped up for tomorrow's intense workout.




    *** WEDNESDAY DEC. 2ND ***


    WORKOUT B
    __________

    DELOAD FOR SQUATS:

    1X5 SQUAT (3 set ramp up to 90 lbs; 30,60,& 90)

    Warmup for Heavy Deadlift:
    2X5 HYPER EXTENSION (as a warmup for deadlift @ 25)

    2X5 DEADLIFT (4 or 5 sets I forgot how many I did = 33, 66, 109, 109 or 33, 66, 109, 109, 109)

    3X5 OH SHOULDER PRESS (3 top set = 22, 33, 55, 55 [got 3 or 4 reps here], 48)

    3XF CHINS, PULL UPS ( did as many as I could with good form)




    OPTIONAL:

    I skipped the GRIP WORK, but did this:

    2x8 Tricep Work (V Bar Pressdowns) @ warmup weight of cable crunches + 50 lbs, then took off 10 lbs...

    I rated today's workout an A. The entire workout was 40 minutes + 5 minute of dynamic stretching

  3. #3
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    After Today, Dec.2 Wednesday, I may switch from doing standard Deadlifts to Romanian Deadlifts. I believe that I have better form with Romanian Deadlifts and form is the key to success. I'm in the process of viewing videotapes online to improve my form on every exercise. Friday, I will lift heavy and try to get as much rest as I can....


    My CNS needs rest, so I'll have to do limited stretching today...

    Depending on how my CNS Responds, I may switch up the routine a bit. I really struggled with wide, overhand, and nuetral grips pullups today...
    Last edited by LPMNDCTE; 12-02-2009 at 10:08 AM.

  4. #4
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    Thurs. Dec 3rd - My CNS feels a bit better. I need to recheck my deadlift form and will do video research at work today. I skipped my HIIT Workout this morning. I'll do this at lunchtime today with a limited amount of stretching & mobility work...

  5. #5
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    Dec. 3rd. Thursday - I went to the Gym and performed 6 tasks of HITT Training on the

    treadmill, jumped rope, dynamic - static stretching, and did some circle drills. Everything

    took about 45 minutes. I felt DOMS in my left side of the deltoid.


    Dec. 4th - My spine feels 75% better than yesterday. I will ensure that I recheck my form Deadlifts and get them down the right way.

    Last Night, I only got 3 hours of sleeps, but I still successfully hit all my maxes during my home workout . I fell a few reps short on my last set of Bench Press & Rocking Barbell Calf Raises, but I'm going to switch the 2x5 to 2x8 and go lighter on the weight that I use for Calf Raises. This should help my form and better my workout. I went HEAVY today and feel a bit sore. I may skip cardio tomorrow and take Sunday off as well. Maybe I'll just do some stretching and rest up a bit for Monday's workout.
    Last edited by LPMNDCTE; 12-04-2009 at 05:14 AM.

  6. #6
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    Next Week Workout Plans: BAB Schedule


    WORKOUT B - (Heavy) Time Estimate - 55 minutes
    __________

    3X5 SQUAT (Top Set 3 = 32, 65, 130, 130, 130)

    Warmup for Heavy Deadlift:
    2X5 HYPER EXTENSION (as a warmup for deadlift @ 25)

    1X5 DEADLIFT (Ramp up to Top Set = 33, 66, & 109)

    3X5 OH SHOULDER PRESS (Top Set 3 = 22, 33, 60, 60, 60)

    2XF CHINS, PULL UPS ( I feel that I only need two sets from now on until my form & stretch gets better)

    2X5 CALF RAISE
    4X8 ABS
    2x8 OBLIQUES





    WORKOUT A - (Medium) = Time Estimate 45 minutes
    __________
    DYNAMIC STRETCHES

    3X5 SQUAT (25, 50, 100) (LIGHT)

    3X5 BENCH PRESS (HEAVY)

    3X5 BENT OVER ROW (HEAVY)

    3X5 BARBELL CURL (HEAVY)

    2XF CHEST DIP






    WORKOUT B - (Light - most stuff @ 80%) = Time Estimate - 55 minutes
    __________

    3X5 SQUAT (32, 65, 130, 130, 130) (HEAVY)

    Warmup for Heavy Deadlift:
    2X5 HYPER EXTENSION (as a warmup for deadlift @ 25)

    1X5 DEADLIFT (Ramp up to Top Set = 33, 66, & 100) (Light)

    3X5 OH SHOULDER PRESS (3 top set = 22, 33, 48, 48, 48) (Light)

    1XF CHINS or PULL UPS (LIGHT)

    2X5 CALF RAISE (LIGHT)

    4X8 ABS (HEAVY)

    2x8 OBLIQUES (HEAVY)
    Last edited by LPMNDCTE; 12-04-2009 at 11:28 AM.

  7. #7
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    Only got 3 hours of sleep. Got all my 5 rep maxes for SQAT today, and my 1 rep max for deadlifts. Got 5,4,3 for shoulder press maxes, and all my maxes for obliques and abs..

  8. #8
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    Skipped yesterday's cardio and it paid off big time. i got the 1st two reps of my maxes. On each exercise, I got 3 reps for the last set...


    WORKOUT A - (Medium) = Time Estimate 35-45 minutes
    __________
    DYNAMIC STRETCHES

    3X5 SQUAT (25, 50, 100, 100, 100) (Deload)
    5-5-5, but messed up form because of furniture


    3X5 BENCH PRESS (42.5, 85, 170, 170, 170 HEAVY)
    5-5-3


    3X5 BENT OVER ROW (20, 40, 60, 60, 60 HEAVY)
    5-5-3


    3X5 BARBELL CURL (65, 65, 65, HEAVY)
    5-5-3

    2XF CHEST DIP

    ------------------


    Mental note to self: Make sure to clear room of furniture before doing squats!!!

  9. #9
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    Made some adjustments to my plan. I performed like 30 minutes of HIIT Yesterday. Here are my adjustments and projected 5 rep maxes for the next 3 days:


    ABA Schedule
    DEC. 14th


    WORKOUT A - (HEAVY) = Time Estimate 1 Hour
    __________
    5 minute warmup

    3X5 SQUAT (BARx5x2, 33x3, 66x2, 100x1, 120x1, 145x5, 145x5,145x5) HEAVY

    3X5 BENCH PRESS (BARx5x2, 35x3, 70x2, 105x1, 140x1, 180x5, 180x5, 180x5) HEAVY

    3X5 BENT OVER ROW (22x3x2, 44x3, 66x5, 66x5, 66x5) HEAVY

    2XF CHEST DIP

    2X8 BARBELL CURL (65, 65) HEAVY

    6X8 ABS
    30
    2x8 OBLIQUES
    100




    DEC. 16th
    WORKOUT B - (Light) Time Estimate - 50 minutes

    3X5 SQUAT (Barx5x2, 22x3, 44x2, 77x1, 100x1, 122x5, 122x5, 122x5) DELOAD

    1X5 DEADLIFT (66x5, 88x3, 100x2, 120x1, 140x5) HEAVY

    3X5 OH SHOULDER PRESS (BARx5x2, 33x3, 33x3, 33x3, 66x5, 66x5, 66x5) HEAVY

    2xF PULL UPS
    5
    2X8 CALF RAISE (112)

    2x8 Tricep Work


    DEC. 18th
    WORKOUT A - (HEAVY) = Time Estimate 1 Hour
    __________
    3X5 SQUAT (BARx5x2, 33x3, 66x2, 100x1, 120x1, 155x5, 155x5,155x5) HEAVY

    3X5 BENCH PRESS (BARx5x2, 35x3, 70x2, 105x1, 140x1, 185x5, 185x5, 185x5) HEAVY

    3X5 BENT OVER ROW (22x3x2, 44x3, 66x5, 66x5, 66x5) HEAVY

    2XF CHEST DIP

    2X8 BARBELL CURL (65, 65) HEAVY

    6X8 ABS
    30
    2x ankle weight


    2x8 OBLIQUES
    100

  10. #10
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    I reached just about every goal for at least 1 set.

    3X5 SQUAT (BARx5x2, 33x3, 66x2, 100x1, 120x1, 145x5, 145x5,145x5) HEAVY -

    I GOT ALL 5 Reps!!!


    3X5 BENCH PRESS (BARx5x2, 35x3, 70x2, 105x1, 140x1, 180x5, 180x5, 180x5) HEAVY -

    5-4-2 Reps for my working sets

    3X5 BENT OVER ROW (22x3x2, 44x3, 66x5, 66x5, 66x5) HEAVY -

    I GOT ALL 5 Reps, but barely!!!

    2XF CHEST DIP

    Think I did 14 first set, 7 next set ( I forgot)


    2X8 BARBELL CURL (65, 65) HEAVY

    I did 4 reps, then took off 22 lbs and did 4 more reps for the 1st set

    2nd set, 2 reps of 66, 4 reps of 44, 2 reps of bar only

    I got all reps for abs

    _------------------------

    Rated my workout effort an A. I was burned out when I got to my ab and oblique routine ( thank god the routine is only like 12-15 minutes long. Entire workout is a little over an hour

  11. #11
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    Performed 30 minutes of HIIT (10 minutes of warmup). Feel a bit tired due to a cold, but still hung in there for 6 drills...

  12. #12
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    [B]Got about 3 hours of sleep + 1 hour nap that really affected my workout. I was unsuccesful in reaching my maxes. Plus, I realized that I do not have the strength to squat my maxes because my form sucks. To fix my issues, I MUST get more sleep. I stayed up to watch TNA Wrestling, but I should have been sleeping instead! I'm going to drop the weight back down to about 100lbs on the squat and videotape my form. From here, I will make sure that I use correct form from now on. This kinda sucks, but I have to make sure that I do the exercises correctly. I rechecked my bench press form and bent over row form. I feel that these forms are next to perfect, but I still need to videotape them anyways. Overall, my workout effort was an A, but my performance was a C+.

    Bench Press - 184 Lbs for 5 reps with a slight pause at the bottom (1 inch off chest as well). I will train harder once my spotter devices come in.

    Squat - ??? - I have to reset this because my form is invalid

    Bent over Row - 66 lbs

    Chest Dips - 14; 7 ( I think, could have been 13; 7)

    Obliques - two 50lb dumbbells. - I will raise this soon

    Abs - 2x ankle weights for verticle knee ups +10 lbs dumbell, and 30lb for cable crunch
    Last edited by LPMNDCTE; 12-18-2009 at 05:13 AM.

  13. #13
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    I'm in the process of moving, so I'll be in a deload state for a few weeks. Also, I dropped about 50 lbs to work on my squat form. Here are my plans for the next couple of weeks:



    Wednesday- A December 23rd
    3x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x1, 100x1, 120x5, 120x5, 120x5)
    3x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x2, 165x1, 190x5, 190x5, 190x5)
    4X5 Row (22x3, 44x3, 70x5, 70x5, 70x5, 70x5)
    2XF CH Dip
    2x8 Barbell Curl


    Friday- B December 25th or 26th
    3X5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 125x5, 125x5, 125x5)
    1X5 DEADLIFT (Ramp up to Top Set 1 = 28x3, 56x2, 84x2, 112x1, 130x1, 170x5) HEAVY
    3X5 OH SHOULDER PRESS (Top Set 3 = 22x3, 33x2, 70x5, 70x5, 70x5)
    1x6; 1x5 PULL UPS
    2X8 NON PLATFORM Flat Footed Barbell CALF RAISE (100)
    2x8 Tricep Work
    Abs & Obliques

    Monday- A- December 28th
    3x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 110x1, 125x5, 125x5, 125x5)
    3x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x2, 165x1, 195x5, 195x5, 195x5)
    4X5 Row (22x3, 44x3, 75x5, 75x5, 75x5)
    2XF CH Dip
    2x8 Barbell Curl
    2X8 NON PLATFORM Flat Footed Barbell CALF RAISE (100)
    Abs & Obliques

    Wednesday- B December 30th
    3X5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 110x5, 110x5, 110x5) DELOAD
    1X5 DEADLIFT (Ramp up to Top Set 1 = 26x3, 52x3, 78x2, 104x1, 130x1, 175x5) HEAVY
    3X5 OH SHOULDER PRESS (Top Set 3 = 22x3, 33x2, 75x5, 75x5, 75x5)
    1x6; 1x5 PULL UPS
    2x8 Tricep Work


    Friday- A
    3x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 120x5, 120x5, 120x5)
    3x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x2, 165x1, 200x5, 200x5, 200x5)
    4X5 Row (22x3, 44x3, 75x5, 75x5, 75x5, 75x5)
    2XF CH Dip
    2x8 Barbell Curl
    2X8 NON PLATFORM Flat Footed Barbell CALF RAISE (100)
    Abs & Obliques
    Last edited by LPMNDCTE; 12-22-2009 at 07:36 AM.

  14. #14
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    20 minutes of Power Walking on the Treadmill. Nothing special, I decided to skip HIIT because I want to give my body more recovery time for Wednesday's Workout...

  15. #15
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    Current Lifting Stats
    _________________

    3x5 Barbell Flat Bench Press 190 lbs
    3x5 Barbell Back Squat 130 lbs
    1x5 Barbell Deadlift 175lbs
    3x5 Bent Over Row 81.5lbs
    3x5 Barbell OH Press 77 lbs
    2x8 Barbell Calf Raises 100lbs



    2 Week Goal (Jan. 13)
    ______

    BP - 200
    Squat - 140
    Deadlift - 205

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