Full body workout twice a week ?

[Hypocrisy86]

I have two days off per week, and each week my days off are different, and instead of trying to pull off 3 times a week for gym, I think that a full body workout will suffice, consisting.. of (but not final yet)

day 1.
db rotator stretch
stretch

calf press
db shrugs
ab rope crunch
db hammer curls
hammer strength press (chest)
ham curl
tricep pressdowns
db front raise

day 2.

db rotator stretch
stretch

ab rope crunch
db rows
leg press
cable curls
ab rope crunch
db flat presses
machine side lateral raises
db kickbacks



Does this look like a decent two day fb split?

 

[El Freako]

Where are teh squats?

I'm a bit wary of some of those exercises you've chosen. The best way to create a good full-body program is to choose your best bang-for-buck movements. Kickbacks are not such an exercise, replace these with dips or a cg press. Also replace the ham-curls with squats and add a vertical pull on your first day (pullups are best) . If you still want to keep the shrugs then maybe lose the front raises. Consider supersets as a means of adding your less-important exercises while keeping your session time down.

 

[Hypocrisy86]

Where are teh squats?

I'm a bit wary of some of those exercises you've chosen. The best way to create a good full-body program is to choose your best bang-for-buck movements. Kickbacks are not such an exercise.

Thanks for the quick reply Ben

out of both days, what do you think i should take out, and what would you prefer i do instead of?

 

[El Freako]

Check my post edit. Also, what do you consider to be your weak-points?

 

[Hypocrisy86]

Check my post edit. Also, what do you consider to be your weak-points?

Thanks, right now my weak points is chest, quads (have size but not much definition)

 

[El Freako]

Well then you're exercise choice should correspond to your weaknesses. Now if you add in dips then you've got your second chest movement and I really don't think you need anything more for quads than leg presses and squats, except for maybe more squats. Maybe do fronties for more quad focus?

What training protocol are you going to be running? Ie. reps, sets, intensity, load?

 

[Hypocrisy86]

Well then you're exercise choice should correspond to your weaknesses. Now if you add in dips then you've got your second chest movement and I really don't think you need anything more for quads than leg presses and squats, except for maybe more squats. Maybe do fronties for more quad focus?

What training protocol are you going to be running? Ie. reps, sets, intensity, load?

reps from 6-12 per set
sets 2-3
intensity load, as much as can handle for no less than 6reps

 

[El Freako]

Maybe increase your volume for legs, chest and back. Do 5-6 sets.

Post up your modified split when you get a chance.

 

[Hypocrisy86]

I sure will, going to grab my workout journal.

 

[Hypocrisy86]

Day 1

Ab rope crunches
calf press
Db hammer curl
Dips (bw)
Db rows
Chest press
Tricep pressdowns
squats

Day 2

Ab rope crunch
Leg press
Shoulder raise (db or machine)
Cable curls
Cable rows
Skull crushers
Db flat press
Dips (bw)

 

[Natzo]

Ben is the man.!

if you go Full body heavy compound exercises are the way to go, Bench, Squats, BB Rows, Deads.

are staples.

 

[Hypocrisy86]

Ben is the man.!

if you go Full body heavy compound exercises are the way to go, Bench, Squats, BB Rows, Deads.

are staples.

I agree, its just i have to get back into more free weights
i also might incorporate deads once a week, i used to do them once every 5-7 days, and i could still add weight, and rep out on them pretty easy.

 

[El Freako]

If you're going to do dips both days then superset them with pullups to balance your pressing and pulling movements.

Since you're only doing one leg exercise each day you should do it with a heck of a lot of volume. Maybe 8-10 sets. Or maybe do deads with leg press?

 

[Big_Guns_Lance]

Like Natzo said. Compound movements. In every training program there essential but I think they become more so in FB routines because your only able to pick 1-2 exercises per muscle groups so you need to pick the best ones so you'll get the most out of it.

Also, why not do squats first when you are at your strongest rather than leaving them untill last?

 

[El Freako]

I meant to mention what Lance said. Largest muscle groups first!

 

[Hypocrisy86]

Ok...

this is what i did today

Ab rope crunches (standing) 3 sets of 10 - 100lbs each set
Standing calf press 2 sets of 6 - 400lbs then 500lbs
Seated Db hammer curls 3 sets of 6 (6 reps per arm) 45, 50,55 (55 for 4 per arm)
Dips bw 2 sets 6
Db rows 3 sets of 6, 110lbs each set
chest press 5 sets couldnt do last set so drop set probably 7-9sets? from 100 to 160, then from 160 down to 100again. 3-8 reps ?
Tricep pushdowns with one pulley machine (heavier) 3-4 sets 4-6, 40, 50, 70
squats ATG - 4 sets of 8 - 110lbs each

on Squats i will add weight over time..

 

[Big_Guns_Lance]

I would have switched around tricep pushdowns and dips and done it in the opposit order.

Largest> smallest

 

[Hypocrisy86]

I would have switched around tricep pushdowns and dips and done it in the opposit order.

Largest> smallest

Okay i'll switch it around on my log.

 

[fit2fight1]

daily i do these exercisessill iam under weight
can any one guide me
thank you.

 

[tim290280]

^^ Do what exercises?
Under what sort of regime?
Eating what and how much of?