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Old 06-30-2011, 07:24 PM   #1
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Default critque full body

what do ya'll think of this workout..been wanting to try a full body..
it came from primallifters.com website, but will not allow me to post URL till I have 15 post ( really do not understand that)
The Primal A/B Workout plan:
Workout A ................ .... .....Workout B
Squat 4 x 5-10 .............. .. ..Deadlift 4 x 5-10
Bench Press 4 x 5-10 ..........Overhead Press 4 x 5-10
Barbell Row 4 x 5-10 ............Barbell Curl 3 x 5-10
Weighted Sit Up 3 x 10-25.....Dips 3 x Max
Barbell Hold 3 x Max time ......Calf Raise 3 x 10-25

Goal is to build more muscle while leaning out a bit more for the duration of summer. This might be more like a strenght builder, which is fine, because God knows i do not want to lose any of my strenght. Or can you suggest a good or better routine..
thanks
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Old 06-30-2011, 08:06 PM   #2
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Its got all the essentials of a full body routine!

Also the no posting links till 15 posts is done to stop spam.
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Old 06-30-2011, 09:08 PM   #3
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Quote:
Originally Posted by hdjoe View Post
what do ya'll think of this workout..been wanting to try a full body..
it came from primallifters.com website, but will not allow me to post URL till I have 15 post ( really do not understand that)
The Primal A/B Workout plan:
Workout A ................ .... .....Workout B
Squat 4 x 5-10 .............. .. ..Deadlift 4 x 5-10
Bench Press 4 x 5-10 ..........Overhead Press 4 x 5-10
Barbell Row 4 x 5-10 ............Barbell Curl 3 x 5-10
Weighted Sit Up 3 x 10-25.....Dips 3 x Max
Barbell Hold 3 x Max time ......Calf Raise 3 x 10-25

Goal is to build more muscle while leaning out a bit more for the duration of summer. This might be more like a strenght builder, which is fine, because God knows i do not want to lose any of my strenght. Or can you suggest a good or better routine..
thanks
I wrote that workout HD. It is for strength and mass. There really isn't a difference in the context of my fullbody workouts. Everything I do is powerbuilding....building maximum mass fast via progression on basic lifts.

Primal A/B Workout - Primal Lifter

We limit links until 15 posts to stop spam. I will turn your post count to 15. Sorry for the inconvenience.
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Last edited by BendtheBar; 06-30-2011 at 09:12 PM.
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Old 07-01-2011, 07:36 AM   #4
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Quote:
Originally Posted by BendtheBar View Post
I wrote that workout HD. It is for strength and mass. There really isn't a difference in the context of my fullbody workouts. Everything I do is powerbuilding....building maximum mass fast via progression on basic lifts.

Primal A/B Workout - Primal Lifter

We limit links until 15 posts to stop spam. I will turn your post count to 15. Sorry for the inconvenience.
would you recommend it over this one or does it really matter..seems real close except the sets and rep schemes are just a little different..this one seems it might be a little better for an old mans joints...
http://muscleandbrawn.com/muscle-and...ody-workout-1/

DAY A. The Day A workout is a full body workout, with a focus on bench press, squats, and triceps.
•Squats. 3 sets of 6 reps,
•Bench Press. 3 sets of 6 reps
•Dumbbell Rows. 2 sets of 8 reps,
•Upright Rows. 2 sets of 8 reps,
•Seated Overhead Tricep Extensions (w/dumbbell). 2 sets of 8 reps,

Day B: The day B workout is fullbody workout with focus on deadleft, shoulders and biceps
•Deadlift. 3 sets of 3 reps, using the same weight.
•Seated Overhead Press. 3 sets of 8 reps,
•T-Bar (or Barbell) Rows. 2 sets of 8 reps,
•Dumbbell or Incline Bench Press. 2 sets of 8 reps, using the same weight.
•Barbell or Dumbbell Curls. 2 sets of 8 reps,
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Old 07-01-2011, 07:43 AM   #5
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They both look solid Joe tbh.

I have found that my joints react better to lower reps and heavier weight than the higher rep ranges, but everyone is different.

What you could do with the first one (obviously run this by Steve) would be to where it says do 4 x 5-10, you could do 3 x 5 then 1 x 10 that way you could max out the heavier weight then drop the weight to hit the higher reps, getting the best of both worlds. thats a way I have set things up before and it feels really good.

just my 2p worth buddy, but honestly, if Steve has written the program, you can bet your ass that its been tried, tested and proven to work

Carl.
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Old 07-01-2011, 09:12 AM   #6
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looks solid to me, be sure to document the journey!
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Old 07-01-2011, 01:10 PM   #7
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Both of those programs will work. Just keep in mind that the midweek session is a light session. The first and third are heavier sessions.

I like A/B splits a lot and used one for quite a few months. I had very good results with it. Lately I have become a bigger fan of more abreviated training programs. Something similar to the Arnold Golden Six type of program.

Currently I really like this program. It is setup a bit differently, but it is set this way for a reason.

Deadlift
Front squat
Overhead Press
Chinning movement
Dips

You can work this program a few differnt ways. You can swap deads and squats A/B fashion as well as swap between BHNP, and front presses.

The chinning move can be done Wide grip one session and narrow underhand the next, or you could 3 sets of wide, and 2 narrow.

I usually do dips as 5x10, or 3x as many as possible.

Abreviated progrms like this have been around for a long time, and although they look way too simple, they actually build a lot of good muscle.

I'm in the process right now of writing out this program in a more complete fashion, as well as an intermediate version that expands this, much like the Reeves classic and it's intermediate version.

I should have those posted up next week.

Bench press was not forgotten, it is not part of this plan.
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