Help with Fullbody Workout
Moderators: Boss Man, cassiegose
Help with Fullbody Workout
After finally getting some time to make a workout schedule, I've decided to go to this site for help. I wanted to make a fullbody workout schedule having heard it's the best. I'm 5'9 and 190, wideframe, and looking for a strong and semi-flexible workout plan. In house, I have have weight bench with regular bench, incline bench, and a squat rack; as well as a very good treadmill and many dumbbells. Currently, I drink only water, and having been eating well for the past few months. I'm just bad at making workout schedules and assistance would be appreciated. Ask anymore questions if I left anything out. Thanks.
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Sportsman4920
- STARTING OUT
- Posts: 29
- Joined: Sat Jan 13, 2007 11:40 am
Have you been doing any lifting over the past few months, or have you solely focused on your diet?
If not, have you done any routines in the past with either machines or free weights? If so, what exercises have you done.
It's important to know how much experience you have with various exercises, as some can be more dangerous than others if proper form is not used.
Finally, what are your short-term and long-term goals?
If not, have you done any routines in the past with either machines or free weights? If so, what exercises have you done.
It's important to know how much experience you have with various exercises, as some can be more dangerous than others if proper form is not used.
Finally, what are your short-term and long-term goals?
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Sportsman4920
- STARTING OUT
- Posts: 29
- Joined: Sat Jan 13, 2007 11:40 am
I would recommend starting with some basic compound exercises
Ex. (in no particular order)
DB 1 arm row
DB bench press
Squat
Straight leg dead lift
refer to http://www.shapefit.com/training.html for proper form of the exercises. Be very careful when doing all of the exercises, especially at the beginning and if you don't have someone to spot you. Squats can hurt the knees and lower back if not done properlyk, and it is very easy to tweak the lower back if dead lifts are not done properly, meaning keep the back almost perfectly flat.
Ex. (in no particular order)
DB 1 arm row
DB bench press
Squat
Straight leg dead lift
refer to http://www.shapefit.com/training.html for proper form of the exercises. Be very careful when doing all of the exercises, especially at the beginning and if you don't have someone to spot you. Squats can hurt the knees and lower back if not done properlyk, and it is very easy to tweak the lower back if dead lifts are not done properly, meaning keep the back almost perfectly flat.
try something like this:
• Monday: 4x6 with your 8RM for the front squat, wide grip pull-up, dip, and power clean.
• Wednesday: 3x9 with your 11RM for the deadlift, one-arm row, bench press, and overhead press.
• Friday: 3x12 with your 14RM for the Bulgarian split squat, chin-up, decline bench press, and one arm snatch.
When you repeat any of the above workouts, you should increase the load 2-3%.
• Monday: 4x6 with your 8RM for the front squat, wide grip pull-up, dip, and power clean.
• Wednesday: 3x9 with your 11RM for the deadlift, one-arm row, bench press, and overhead press.
• Friday: 3x12 with your 14RM for the Bulgarian split squat, chin-up, decline bench press, and one arm snatch.
When you repeat any of the above workouts, you should increase the load 2-3%.
I am not understanding the terms? Wat is RM? And 4x6, 3x9, 3x12?swanso5 wrote:try something like this:
• Monday: 4x6 with your 8RM for the front squat, wide grip pull-up, dip, and power clean.
• Wednesday: 3x9 with your 11RM for the deadlift, one-arm row, bench press, and overhead press.
• Friday: 3x12 with your 14RM for the Bulgarian split squat, chin-up, decline bench press, and one arm snatch.
When you repeat any of the above workouts, you should increase the load 2-3%.
I realized that it means Kg. I was thinking in lbs. But what's RM?mm wrote:I am not understanding the terms? Wat is RM? And 4x6, 3x9, 3x12?swanso5 wrote:try something like this:
• Monday: 4x6 with your 8RM for the front squat, wide grip pull-up, dip, and power clean.
• Wednesday: 3x9 with your 11RM for the deadlift, one-arm row, bench press, and overhead press.
• Friday: 3x12 with your 14RM for the Bulgarian split squat, chin-up, decline bench press, and one arm snatch.
When you repeat any of the above workouts, you should increase the load 2-3%.
RM s for repetition maximum meaning the amount of reps you can do with a certain weight...for example if it sdays to do 4 x 6 with 8RM you would use a weight you can do for 8 reps and no more for the 4 x 6 sets and increase from there....just a starting point basically and you should get all the reps the first time through
4 x 6, 3 x 9 and 3 x 12 is the sets and reps you would perform for each exercise listed on that day
4 x 6, 3 x 9 and 3 x 12 is the sets and reps you would perform for each exercise listed on that day