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Old 02-21-2012, 11:10 AM   #1
19dan89
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Default how does this full body routine look?

Goals are size/strength, as usual.

1RM:

Squat: 330
Dead: 375
Bench: 275


How does this routine look?

The rep goal is the total of the 3 sets, so when I have reached the amount of reps between the sets I add weight, I saw someone suggested it on this forum and thought it was a great idea.

Monday

Incline Barbell Presses – 3 x 20 rep goal
Wide-Grip pull ups – 3 sets to failure.
Standing Barbell Curls – 3 x 25 rep goal
Pullover Press – 3 x 20 rep goal
Deadlift – 1 set of 5.

Wednesday

Flat DB Bench Presses – 3 x 20 rep goal
Close grip chin ups – 3 sets to failure.
Clean and Press – 3 x 20 rep goal
Dips - 3 sets to failure
Split squats - 3 x 30 rep goal
Calf complex* – 3 sets

Friday

Incline Barbell Presses – 3 x 20 rep goal
Wide-Grip pull ups – 3 sets to failure.
Standing Barbell Curls – 3 x 25 rep goal
Pullover Press – 3 x 20 rep goal
Squats – 3 x 20 rep goal

* Calf complex – 12 reps with heavy weight, 12 reps on platform with no weight, 12 reps on floor.
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Old 02-21-2012, 11:47 AM   #2
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Where did you get this routine? If your looking to build Strength youre going the wrong direction. Look into 5x5 or 5/3/1 fullbody.

Last edited by SeventySeven; 02-21-2012 at 12:00 PM.
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Old 02-21-2012, 12:04 PM   #3
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Quote:
Originally Posted by 19dan89 View Post
Goals are size/strength, as usual.
Welcome to the forum Dan. Let's take a look.

Quote:
1RM:

Squat: 330
Dead: 375
Bench: 275
Solid numbers.

Quote:
The rep goal is the total of the 3 sets, so when I have reached the amount of reps between the sets I add weight, I saw someone suggested it on this forum and thought it was a great idea.
That was me. Glad you like the idea. It's always served me well.

As far as the workout, a few suggestions:

1) Wednesday bench. I would drop the bench pressing movement from Wednesday. You have 3 flat bench movements and one overhead press movement and one overhead which is a little unbalanced.

2) Squats and deadlifts. I would move split squats and squats (either way) to Monday and Friday and place deadlifts on Wednesday. This will provide a more balanced posterior chain approach.

3) Pullups. I would drop one of the pullup days and add a heavy row...dumbbell or barbell. I believe that pullups, rows and deadlifts provide a well-rounded back approach.

A note to anyone reading, the "rep goal" of 20 is not 20 reps per set, but rather a total goal of 20 reps for all 3 sets.

There are many other ways to cook an egg, as they say, so other members will have some great suggestions.
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Last edited by BendtheBar; 02-21-2012 at 12:25 PM.
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Old 02-21-2012, 12:12 PM   #4
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Quote:
Originally Posted by SeventySeven View Post
Where did you get this routine? If your looking to build Strength youre going the wrong direction. Look into 5x5 or 5/3/1 fullbody.
I disagree. Apart from some minor tinkering (as Btb has suggested) it is a decent routine, perhaps qualify your stance with 'why' you think it isn't.
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Old 02-21-2012, 12:18 PM   #5
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Thanks for the replies. I've made the suggested adjustments.
How does it look now?


Monday
Incline Barbell Presses – 3 x 20 rep goal
Wide-Grip pull ups – 3 sets to failure.
Standing Barbell Curls – 3 x 25 rep goal
Pullover Press – 3 x 20 rep goal
Split squats - 3 x 30 rep goal


Wednesday
Clean and Press – 3 x 20 rep goal
Close grip chin ups – 3 sets to failure.
Dips - 3 sets to failure
Deadlift – 1 set of 5.
Calf complex* – 3 sets

Friday
Incline Barbell Presses – 3 x 20 rep goal
Bent over BB Row – 3 x 20 rep goal.
Standing Barbell Curls – 3 x 25 rep goal
Pullover Press – 3 x 20 rep goal
Squats – 3 x 20 rep goal

* Calf complex – 12 reps with heavy weight, 12 reps on platform with no weight, 12 reps on floor.
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Old 02-21-2012, 12:38 PM   #6
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Originally Posted by Fazc View Post
I disagree. Apart from some minor tinkering (as Btb has suggested) it is a decent routine, perhaps qualify your stance with 'why' you think it isn't.
I misread this routine disregard what i said
#failmoment
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Old 02-21-2012, 12:40 PM   #7
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Quote:
Originally Posted by 19dan89 View Post
Monday
Incline Barbell Presses 3 x 20 rep goal
Wide-Grip pull ups 3 sets to failure.
Standing Barbell Curls 3 x 25 rep goal
Pullover Press 3 x 20 rep goal
Split squats - 3 x 30 rep goal


Wednesday
Clean and Press 3 x 20 rep goal
Close grip chin ups 3 sets to failure.
Dips - 3 sets to failure
Deadlift 1 set of 5.
Calf complex* 3 sets

Friday
Incline Barbell Presses 3 x 20 rep goal
Bent over BB Row 3 x 20 rep goal.
Standing Barbell Curls 3 x 25 rep goal
Pullover Press 3 x 20 rep goal
Squats 3 x 20 rep goal
Not too bad. I would make a final couple of tweaks (see below) to make it more effective. I like starting with the biggest lifts and alternating between pushes and pulls to allow strength to rebuild. I'd also start the week off with squats after a two day rest.


Monday
Incline Barbell Presses 3 x 20 rep goal
Wide-Grip pull ups 3 sets to failure.
Pullover Press 3 x 20 rep goal
Standing Barbell Curls 3 x 25 rep goal
Squats - 3 x 20 rep goal

Wednesday
Dips - 3 sets to failure
Close grip chin ups 3 sets to failure.
Clean and Press 3 x 20 rep goal
Deadlift 1 set of 5.
Calf complex* 3 sets

Friday
Incline Barbell Presses 3 x 20 rep goal
Bent over BB Row 3 x 20 rep goal.
Pullover Press 3 x 20 rep goal
Standing Barbell Curls 3 x 25 rep goal
Split Squats 3 x 30 rep goal
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Old 02-21-2012, 01:20 PM   #8
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Default

Thanks for the help, this looks perfect.

Quote:
Originally Posted by Off Road View Post
Not too bad. I would make a final couple of tweaks (see below) to make it more effective. I like starting with the biggest lifts and alternating between pushes and pulls to allow strength to rebuild. I'd also start the week off with squats after a two day rest.


Monday
Incline Barbell Presses 3 x 20 rep goal
Wide-Grip pull ups 3 sets to failure.
Pullover Press 3 x 20 rep goal
Standing Barbell Curls 3 x 25 rep goal
Squats - 3 x 20 rep goal

Wednesday
Dips - 3 sets to failure
Close grip chin ups 3 sets to failure.
Clean and Press 3 x 20 rep goal
Deadlift 1 set of 5.
Calf complex* 3 sets

Friday
Incline Barbell Presses 3 x 20 rep goal
Bent over BB Row 3 x 20 rep goal.
Pullover Press 3 x 20 rep goal
Standing Barbell Curls 3 x 25 rep goal
Split Squats 3 x 30 rep goal
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Old 02-21-2012, 10:45 PM   #9
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Good luck Dan.
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Old 02-21-2012, 11:13 PM   #10
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Quote:
That was me. Glad you like the idea. It's always served me well.

As far as the workout, a few suggestions:

1) Wednesday bench. I would drop the bench pressing movement from Wednesday. You have 3 flat bench movements and one overhead press movement and one overhead which is a little unbalanced.

2) Squats and deadlifts. I would move split squats and squats (either way) to Monday and Friday and place deadlifts on Wednesday. This will provide a more balanced posterior chain approach.

3) Pullups. I would drop one of the pullup days and add a heavy row...dumbbell or barbell. I believe that pullups, rows and deadlifts provide a well-rounded back approach.

A note to anyone reading, the "rep goal" of 20 is not 20 reps per set, but rather a total goal of 20 reps for all 3 sets.

There are many other ways to cook an egg, as they say, so other members will have some great suggestions.
Great suggestions.

Great routine. It makes a lot of sense to me. Take the suggestions offered by BendtheBar for better overall balance. I hope you see some great gains!
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