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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 02-25-2013, 04:33 PM   #1
cairnsey08
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Default my full body workout, what u think guys ?

Hi all,
just wonder what yous guys think, been reading alot on the fourm and have seen that fully body seems to be the way forward as long as progressive overload is involved, 3 days a week mon/wed/fri, tues and thursday will be abs and low pace cardio

Bench press 3 x 6-8
dead-lift 3 x 6-8
squat 3 x 6-8
pull ups 3 x 6-8
dumbbell row 3 x 6-8
pull ups 3 x 6-8
dips 3 x 6-8

each week look for extra rep when 10 reps is achieved add weight to bar,
should be adding weight to bar at least each week

yous guys will prob tell me to follow an already proven workout
but i thought id give it ago at creating my own with the equipment i have available,

any feedback at all will be much appreciated,

thanks guys
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Old 02-25-2013, 04:36 PM   #2
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I think that was a good attempt Cairnsey.

I'd just suggest a very slight change:

squat 3 x 6-8
Bench press 3 x 6-8
dead-lift 3 x 6-8
pull ups 3 x 6-8
dips 3 x 6-8

Squat first, it'll warm everything up. Then Bench, it'll give your legs a break. Then Deadlift and wrap up with Dips/Chins. I've also removed the rows/extra pull ups for redundancy.

Good luck.
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Old 02-25-2013, 04:39 PM   #3
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looks solid, but i would squat first then bench then deadlift, and i would swap the last lot of pullups for chins, just my 2p worth.
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Old 02-25-2013, 04:41 PM   #4
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thanks, guys i forgot to notice the order i put it in thanks for the advice
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Old 02-25-2013, 04:42 PM   #5
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do want fazc said i dident see his post.
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Old 02-25-2013, 04:52 PM   #6
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Old 02-25-2013, 05:48 PM   #7
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No overhead presses?
I know they aren't required, but they really are a valuable lift.
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Old 02-25-2013, 06:06 PM   #8
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i could add in dumbbell shoulder press, my body adapts to the new training workout,

what do yous guys think of doing 4 sets instead of 3 after 6 to 8 weeks ?
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Old 02-25-2013, 06:09 PM   #9
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i would stick ohp inbetween deadlift and pull ups.
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Old 02-25-2013, 06:17 PM   #10
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Several flags thrown on your program and thought process. Facz has highlighted some important aspects to pay attention to, but there is even more.

First as previoulsy pointed out your order of work was wrong, and the fact that you put benching first, and have no vertical pressing in the program is, for me, an issue. In my opinion, you need to work on vertical pressing, and not just as an afterthought.

Vertical pressing for a strong shoulder girdle along with a strong emphasis on upper back strength is an important aspect of increasing your numbers in both squats and deadlifts.

Bench is a great compound movement, but, it is often used far to heavily as a one trick pony for upper body work.

Try putting pressing as a primary move, and bench as a secondary move. Give this a try for while, and really go all out on dips as well.

I would also suggest that you experiment with your deadlift and squat order. Deads before squats can be a great way to work.

Fullbody is a grat way to work that is not nearly as simple as a lot of people would have you believe. Keep reading the fullbody threads we have here on MAB, there is a lot of good programming that you can use.

HAVE FUN!
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