Well with all the hoo-haa over full body workouts I decided to give it a go. Iâ€™ve been training full body over the last couple of months, and lets just say it’s not the be all and end all of training.
The full body workout I started with went as follows:
Flat Bench x 3
Bent Over Rows x 3
Standing Dumbbell Shoulder Press x 3
Back Squat x 3
Then pick 2 isolation exercises to finish off.
The idea was to do this workout Mon, Wed, Fri changing the four compound exercises each workout. For example, Incline Dumbbell Press instead of Flat Bench and Deadlifts instead of Bent Over Rows and so on.
Now all was going fine and dandy until I came to do the legs part of the workout on day 2! My joints really began to hurt and I just couldnâ€™t go heavy which kinda defeated the object of the workouts so I twisted things slightly to cope with my nagging knees.
This is the workout Iâ€™ve been doing since. Oh and I altered a few other things that didnâ€™t work for me either.
Day 1 Monday
1 set Incline Flyâ€™s 30 reps (warm up)
1 set Incline Bench 12 â€“15 reps
2 sets Flat Bench Press 6-7 reps
2 sets Chin Ups (body weight) 12 reps
2 sets Barbell Bent Over Rows 8-10 reps
3 sets Smith Machine Shrugs 8- 10 reps
3 sets Standing Bicep Curls 8-10 reps
2 sets Tricep Rope Pushdowns 8-10 reps
1 set weighted Dips 8 reps
3 sets Seated Calf Raises 10-20 reps
Day 2 Tuesday
1 set Cable Cross-Overs 30 reps(warm up)
1 set Incline Dumbbell Press 8-10 reps
2 sets Hammer Strength Press 6-8 reps
2 sets Hammer Strength Pulldowns 10-12 reps
2 sets Dumbbell Rows 10-12 reps
3 sets Standing Lateral Raises 10-12 reps
3 sets Preacher Curls 8-10 reps
3 sets Skull Crushers
3 sets Standing Calf Raises
Day 3 Wednesday
5 min stretching and 5 min walking(treadmill)
4 sets Leg Press (1 warm up) alternate between Squats weekly 10-12 reps
3 sets Walking Lunges until failure
3 sets Lying Hamstring Curl
3 sets Stiff Leg Deadlifts
Day 4 Friday
1 set Incline Barbell 30 reps
3 sets Flat Dumbbell Press
2 sets Straight Arm Pulldowns (isolates the lats)
2 sets Hammer Row
3 sets standing or seated Dumbbell Shoulder Press
supersetted with standing Bent Over Rear Delt Flyes
3 sets Dumbbell Bicep Curls
3 sets Hammer Strength Dips
3 sets Seated Calf Raise
Saturday and Sunday rest.
As you can see the workout now spans over 4 days not 3 which was a change I had to make inorder to accomodate legs. All exercises are done to the last full rep – no forced reps or negatives and no spotter.
I feel this allows for better recovery and the upper body can be trained 3 times per week without that dreaded over training fatigue.
I have been doing this for 2 weeks then returning to a 5 day split absolutely hammering each bodypart once per week. My strength has increased on some lifts, my bench is now 275 for 7 reps with out a spotter so maybe the rest my body gets from the 2 week no-failure training is paying off. Iâ€™m also a believer in the more you do an exercise the more you can lift without necessarily getting stronger – just improved technique with repetitiveness.
So maybe my be my strength hasnâ€™t increased?
The whole workout takes me 1 hour to complete so anybody wishing to try a fullbody workout give it a go.