Check this crazy routine out

divie · 18-07-2005, 09:33 PM

Has anyone any opinions on me training a full body workout 3 times a week, but i go to a cheap small gym with bielieve it or not no free weights.So my plan is to do my free weights after work at 13:00 pm at home and my machine gym stuff at 7:00 pm.ie

AT HOME13:00,
Upright rows, standing lateral raises, bent over lateral raises, bicep curls.

GYM19:00 PM
flat bench press, incline bench press, lateral pulldowns, tri pressdowns, calf raises, squats,Sit ups back raises( easy body weight exercisse).

Ill do 3 sets for small muscle groups and 4 for bigger muscles every session.All this is a lot but it will work all my muscle.Im expecting everyone too shout out over training but if im doing a full body work out 3 times a week which i like muscle groups will get neglected and ive noticed this, i wanna work all my delts and all of my chest and this cannot be done with a single compound or isolated exercisse.Shoulder press obcviously are the best for overall delt and traps groeth but im sure the side and rear delts and traps get neglected on this and with the flat bench press which i love doesnt work the inner or upper chest as well as it should be worked.The only other option is a split but then i think im a novice who still needs reguler training to stimulate growth ie 3 times a week.CHEERS ALL
PS HAVE FUN RIPPING ME TO SHREDS, id love it if someone said yea it might work but it looks like overtraining to me but hopefully ill be wrong

divie · 18-07-2005, 09:37 PM

oh i forgot shoulder press infront at the gym, im going to sit down tomorrow and try to cut it back a bit i might do lateral raises one session and not do the bent over lateral raises and vice vercer the next session and only do the upright rows twice a week etc.

UKBodybuilder · 19-07-2005, 09:45 AM

A full body workout three times a week seems a bit excessive, some would even call it overtraining

Personally, if I were you I would re-evaluate the routine.

garrilla · 19-07-2005, 10:03 AM

i'd drop the upright rows for now but give the rest a go for a few weeks and see what progress you make then adjust the routine acordingly

GTForce · 13-08-2005, 09:25 PM

You are not addressing back thickness.
I would add either bent-over barbell rows, deadlifts or at least seated cable rows. I may result in overtraining and, if so, you will need to adjust accordingly. However, a solid base of strength comes from a strong posterior chain (hamstrings, glutes, lower and mid back). Your present routine does not do much to strengthen these crucial areas of your physique.

Cheers, GTForce

divie · 16-08-2005, 10:50 AM

Ive changed gyms now, my new gym i attend has very good and some very heavy free weights and every machine you can think of.Its got 30 treadmills just to put in perspective of the size, its been reifurbished very recently and its only 21 a month for a membership and i can go as many times as i want between 9-5 which works well for me i can even use the swimming pool, steam room , sauna or taccuzi for free.Traing shouldnt be a prob now as i can go to failure on sets either by asking a gym trainer to spot or use the machines.
My training is a 5 day split now as i think my muscle memory can allow me to only train each body part once a week alough be it more intense also i feel i needed a change.

18-07-2005, 09:33 PM	#1 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Check this crazy routine out Has anyone any opinions on me training a full body workout 3 times a week, but i go to a cheap small gym with bielieve it or not no free weights.So my plan is to do my free weights after work at 13:00 pm at home and my machine gym stuff at 7:00 pm.ie AT HOME13:00, Upright rows, standing lateral raises, bent over lateral raises, bicep curls. GYM19:00 PM flat bench press, incline bench press, lateral pulldowns, tri pressdowns, calf raises, squats,Sit ups back raises( easy body weight exercisse). Ill do 3 sets for small muscle groups and 4 for bigger muscles every session.All this is a lot but it will work all my muscle.Im expecting everyone too shout out over training but if im doing a full body work out 3 times a week which i like muscle groups will get neglected and ive noticed this, i wanna work all my delts and all of my chest and this cannot be done with a single compound or isolated exercisse.Shoulder press obcviously are the best for overall delt and traps groeth but im sure the side and rear delts and traps get neglected on this and with the flat bench press which i love doesnt work the inner or upper chest as well as it should be worked.The only other option is a split but then i think im a novice who still needs reguler training to stimulate growth ie 3 times a week.CHEERS ALL PS HAVE FUN RIPPING ME TO SHREDS, id love it if someone said yea it might work but it looks like overtraining to me but hopefully ill be wrong

13-08-2005, 09:25 PM	#5 (permalink)
GTForce Making Progress Join Date: Oct 2004 Location: Vancouver, British Columbia, CANADA Posts: 198 Rep Power:	You are not addressing back thickness. I would add either bent-over barbell rows, deadlifts or at least seated cable rows. I may result in overtraining and, if so, you will need to adjust accordingly. However, a solid base of strength comes from a strong posterior chain (hamstrings, glutes, lower and mid back). Your present routine does not do much to strengthen these crucial areas of your physique. Cheers, GTForce ______________________ You don't win friends with salad

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

18-07-2005, 09:37 PM	#2 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	oh i forgot shoulder press infront at the gym, im going to sit down tomorrow and try to cut it back a bit i might do lateral raises one session and not do the bent over lateral raises and vice vercer the next session and only do the upright rows twice a week etc.

19-07-2005, 09:45 AM	#3 (permalink)
UKBodybuilder Under Construction Join Date: Jul 2005 Location: Wales Posts: 19 Rep Power:	A full body workout three times a week seems a bit excessive, some would even call it overtraining Personally, if I were you I would re-evaluate the routine.

19-07-2005, 10:03 AM	#4 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	i'd drop the upright rows for now but give the rest a go for a few weeks and see what progress you make then adjust the routine acordingly

16-08-2005, 10:50 AM	#6 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Ive changed gyms now, my new gym i attend has very good and some very heavy free weights and every machine you can think of.Its got 30 treadmills just to put in perspective of the size, its been reifurbished very recently and its only 21 a month for a membership and i can go as many times as i want between 9-5 which works well for me i can even use the swimming pool, steam room , sauna or taccuzi for free.Traing shouldnt be a prob now as i can go to failure on sets either by asking a gym trainer to spot or use the machines. My training is a 5 day split now as i think my muscle memory can allow me to only train each body part once a week alough be it more intense also i feel i needed a change.