Muscle and Brawn Fullbody Workout

[lowery]

Originally Posted by BendtheBar

Monday
Squat 3 x 20 rep goal
Close Grip bench 3 x 20 rep goal
Dumbbell Row 3 x 20 rep goal
Barbell Curl 3 x 25 rep goal
Abs exercise 3 sets

Wednesday
Deadlift 3 ramping sets, 8 rep goal
Military Press Variation 3 x 20 rep goal
Pull Ups 3 x max
Dips 3 x max
Calf Exercise 3 x 25 rep goal

Friday
Squat 1 x 20 reps
Bench Press 3 x 20 rep goal
Barbell/Pendlay Row 3 x 20 rep goal
Dumbbell Curl 3 x 25 rep goal
Abs exercise 3 sets

"Rep goals" - use the same weight for these sets. Push, but stop a set when your form goes bad or you feel like you will fail on the next rep.

When you can hit the rep goal total for the 3 sets, add weight the next time you perform that lift.

For example...bench press. You use 155 pounds and your 3 sets look like:

155 x 8 reps
155 x 6 reps
155 x 5 reps

That's 19 total reps...shy of your rep goal. Next week you perform:

155 x 9 reps
155 x 7 reps
155 x 5 reps

That's 21 reps! Your rep goal was 20. Time to add weight.

Let me know if there are any exercises you can't do.

The key with this workout is to always push yourself on every set (safely with good form), and to always add weight when you hit your rep goals.

i really know nothing about lifting and im sorry as this question may be a silly question to some, but can you gain size with this fullbody workout or is it best to stick with working certain body parts on different days to gain size?

[IronWill]

Originally Posted by lowery

i really know nothing about lifting and im sorry as this question may be a silly question to some, but can you gain size with this fullbody workout or is it best to stick with working certain body parts on different days to gain size?

Yes, you can.

[Off Road]

You can most definitely gain size with a well planned full-body routine. Think about it, your muscles get worked three times as often and they get plenty of rest and recovery. The more often you can repeat a lift and progress with it, the faster you will grow and get stronger.

[leefarley]

Originally Posted by BendtheBar

Monday
Squat 3 x 20 rep goal
Close Grip bench 3 x 20 rep goal
Dumbbell Row 3 x 20 rep goal
Barbell Curl 3 x 25 rep goal
Abs exercise 3 sets

Wednesday
Deadlift 3 ramping sets, 8 rep goal
Military Press Variation 3 x 20 rep goal
Pull Ups 3 x max
Dips 3 x max
Calf Exercise 3 x 25 rep goal

Friday
Squat 1 x 20 reps
Bench Press 3 x 20 rep goal
Barbell/Pendlay Row 3 x 20 rep goal
Dumbbell Curl 3 x 25 rep goal
Abs exercise 3 sets

"Rep goals" - use the same weight for these sets. Push, but stop a set when your form goes bad or you feel like you will fail on the next rep.

When you can hit the rep goal total for the 3 sets, add weight the next time you perform that lift.

For example...bench press. You use 155 pounds and your 3 sets look like:

155 x 8 reps
155 x 6 reps
155 x 5 reps

That's 19 total reps...shy of your rep goal. Next week you perform:

155 x 9 reps
155 x 7 reps
155 x 5 reps

That's 21 reps! Your rep goal was 20. Time to add weight.

Let me know if there are any exercises you can't do.

The key with this workout is to always push yourself on every set (safely with good form), and to always add weight when you hit your rep goals.

i like the look of this but i have never done a 20rep squat before i have read about them and they sound brutal so what would be a good starting weight

[Off Road]

Originally Posted by leefarley

i like the look of this but i have never done a 20rep squat before i have read about them and they sound brutal so what would be a good starting weight

Anywhere between and empty bar and 50% of your 1RM.

[leefarley]

Originally Posted by Off Road

Anywhere between and empty bar and 50% of your 1RM.

when i have hit 20reps would i add 10 or 5 pounds to the bar next time i do this lift,thanks for the help

[Off Road]

Originally Posted by leefarley

when i have hit 20reps would i add 10 or 5 pounds to the bar next time i do this lift,thanks for the help

There is nothing specifically laid out in this routine so I have to go off of the traditional system...

First rule is; always get your 20 reps, no excuses. You use rest/pause breathing until you've completed all 20 reps.

Next time you do 20 reppers you'd add more weight. This could be as much as 10 lbs when you are first getting started or 5 lbs if things are getting really tough.

[leefarley]

Originally Posted by BendtheBar

Deadlift ramping sets should be something like:

185 x 5 reps
225 x 5 reps
275 x max reps - stopping when form goes or you might fail.

i have a another question to ask,on the 3 ramping sets is it 2 warm sets then 1 work set of as many reps i can do and if hit 8reps or more in that 1 work set i add weight the next time i do the deadlift,thanks for the reply.

[IronWill]

Originally Posted by leefarley

i have a another question to ask,on the 3 ramping sets is it 2 warm sets then 1 work set of as many reps i can do and if hit 8reps or more in that 1 work set i add weight the next time i do the deadlift,thanks for the reply.

That's how I'm working it. Warm up, go for 8 on the money set, if I make it I add weight.

[leefarley]

Originally Posted by IronWill

That's how I'm working it. Warm up, go for 8 on the money set, if I make it I add weight.

thanks ironwill, i read in your training log and seen thats how you are doing it.