I grabbed this off youtube, I want a full body workout I can do at home with minimal equipment. I had a treadmill until the belt went now I'm in limbo trying to decide if I should just buy the belt or call in repair guys. I'd like to just call a repair place, but no one is home during 'work hours' being that everyone in household works. Anyway, enough of yammering...
The chest stuff is after the back stuff and not before and as the back muscles can help to stabilise and support you on chest exercise it's better to do the back after the chest.
15 rep sets could be reduced to 8-10 reps.
I don't see the need for 3 sets of everything anyway, as if you're doing the routine 3x a week every other day, you don't need a load of sets of things like tricep and bicep work, as row movements stimulate biceps and press movement stimulate triceps, so having 3 different row movements in one exercise and two different press movements, would require some elimination of some bicep and tricep work to prevent possible overtraining, or sub one or two row and press movements for something else.
You're doing 6 sets of bicep and tricep work in one session, meaning 18 sets a week on both muscle groups and I don't see the need to do 15 reps of half a bicep curl and 15 reps of the other half, as that is like the mentality used on 21's, but without the full reps tagged on at the end.
If this workout is some alledged workout giving you enough volume to do TBT just once a week, thne I'd suggest that potential catabolism would seriously hinder growth in some of the muscles or possily eradicate any potential growth you could get.
if this routine is a 3x a week or even a 2x a week thing, the volume looks too much to me, especially done 3x a week and I don't know if the workout requires bodyweight or synthetic weight.
It looks like the kind of thing done to get people poor results, so they will turn to supplements and lots of them to try and alieviate their stunted progress. A classic tactic of the magazines, hence why they are loaded with supplement ads.
Did the video come with any website links on it, or someones name in relation to a supplement company?
So you then have two distinct workouts that can both be done 2x a week.
You could schedule them in kind of like this.
Day 1. Upper body
Day 2. Lower body
Day 3. Day off
Day 4. Upper body
Day 5. Day off
Day 6. Lower body
Day 7. Day off
You could go for 8-10 reps per set and around 3 sets per exercise.
You only need to do in total around 10-12 sets on large muscle groups per week and if you're including row and press movements, you only need around 6 sets on biceps and triceps a week, owing to the residual stimulus from pess and row movements and around 8 sets on shoulders.
Keep the number of press and row movmements however the same, because otherwise you'll get incongruent development of both muscles groups, either training one group too little or too much, or both which could eventually lead to a dominance in one muscle group and possible movement problems in the arms.
This mindfullness should be observed in relation to chest and back muscles and also quad and hamstring muscles, as opposing muscles groups need to be worked equally to prevent possible movement and postural issues and associated discomfort, stifness or pain.
The sort of exercises you could be looking to incorporate include bench pressing, deadlifts, squats, lunges, cleans, pull-ups, shoulder presses, e-z bar curls, skullcrushers, Arnolds, military press, etc.
