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Old 05-12-2011, 08:34 AM   #1
Carl1174
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Join Date: Dec 2010
Location: South Wales - UK
Posts: 4,786
Training Exp: 3-4 years
Training Type: Fullbody
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Default Fullbody with Olyimpic lifts... on the right lines ??

OK so i have changed my routine a little to try to include both the Olympic lifts AND all the exercises i have been missing (like Inc Bench, BB Rows, CGBP etc etc), I dont know however, whether trying to get all my favourite exercises in has knackered the program completely or not. i have got Oly style stuff first as it uses the most muscles at once (also i have added in lifts i think will help the oly stuff, like OH Squats etc etc) and i have tried to concentrate on working movements and not muscle. I have had to do a rotating 4 day program to get everything in i like, which will be On/Off with 2 (or 3 depending how i feel) days off at the end. It means i am deadlifting and squatting heavy less times over the month which wil hopefully be both easier on my knees and let me work heavier on the deads without exhusting myself.... But i could be way off here, so any help would be appreciated.

Day 1
Clean 5x3
Push Press 3x6-10
RDL 3x6-10
BB Row 3x6-10
DB Bench 5x5

Day 2
Snatch Grip High Pulls 5x3
OH Squats 3x6-10
Pullups 5xAMAP
Seated WG BHTNP 3x8-12
Inc BB Bench 3x6-10
Curls 4x6-12

Day 3
Snatch 5x3
Deadlifts 3x5
T bar Row 3x6-10
BB Bench 5x5
CGBP 3x8-12

Day 4
Squat 5x5
Underhand Chins 3xAMAP (weighted)
Inc DB Bench 3x8-12
Seated DB Press 4x6-10
Dips 5xAMAP

thats it.....

Carl.
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