Chest:
Bench press - 8 reps x 3
Alternate dumbell press 10 reps x 3
Incline bench press - 8 reps x 4
Clap press ups - 10 x 4
Arms:
Pull ups 3 x 10 reps
Bicep curls
Incline bicep curls
Tricep Dips
Tricep press downs
18 reps per move - 3 sets
Shoulders;
Side dumbell raises
Standing Barbell raise
Standing outward raise
Diamond press up
18 reps per move. 3 sets
Back:
Pull ups 4x8reps
Barbell Rows 4x6reps
Lat pull down 4x8reps
Shrugs 3x10reps
Abs:
Got a 10 min vid to strengthen abs.
Seems like loads for a full body workout to me. Think I'll break it down into 3. Split the arms, do biceps with back, and triceps with chest? So it'll be..
Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Shoulders
Thursday: Back/Biceps
Friday: Chest/Triceps
Saturday: Shoulders
Of full body every 3 days?
Thoughts/improvements?
Bulking Routine. Help.
posted on 17/11/12
Personally I think its over-doing it.
If you work the muscles that much in a week (ie the same muscle groups) you are letting them rest and thus grow.
posted on 17/11/12
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posted on 17/11/12
How many moves per muscle group in a full body workout?
posted on 17/11/12
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posted on 18/11/12
I don't know how long you've been training for, but I would seriously recommend going back to basics.
As the guys have said, more rest days. Realistically 3 days a week, unless you are a really experienced lifter or juiced up.
Say train Monday-Wednesday-Friday
Monday:
20 rep breathing squats superset with pullovers
Deadlifts
Bench press
DB shoulder press
Bent over row
BB curl
Tricep dips
All a couple of warm up sets and then one all out set of 10-12 reps
Wednesday:
Wide grip pull ups
Incline bench press
BB military press
Stiff leg deadlifts
Upright rows
DB curls
Close grip bench press
Same rep/sets as Monday
On Friday, repeat Mondays workout
Plenty of rest and plenty, plenty of food. Lots of milk!
posted on 18/11/12
I think that's a bit too much volume for the full body.
HST recommends one exercise and one set per body part, with such a workout implemented 3 times a week.
Frequency (how much you hit a body part) is considered more influential than volume.
Splitting into back/biceps and chest/triceps/shoulders (I like to combine those three, since chest movements engage both the shoulders and the triceps, whilst shoulder movements tend to use the triceps also) would work okay, but I don't think you need to do 6 days a week.
Your muscles can adapt to high volume and frequency pretty well, but tendons and other body parts can struggle to recover. In particular, your pectoral girdle will be getting worked pretty intensively 6 times a week under the schedule you list, which could lead to complications in future.
6 day workout weeks can work, but they're pretty demanding and time consuming, and you need to be pretty assiduous in your planning to avoid injury.
http://www.bodyrecomposition.com/muscle-gain/lifting-6-days-per-week-for-mass-gains-qa.html
I've done 6 days per week, and also 3 days per week with more full body workouts in the latter (upper and lower is generally what I use) and changing to 3 days a week hasn't hindered me at all.
Best of luck
posted on 18/11/12
I do 7 days a week