Full body workout thread

Idk if this counts as full body:
A:
Zercher squat 3x10
Bench 3x10
Tbar Row 3x10

B:
SLDL 3x10
Press 3x10
Curl 3x10
Landmine Squat 3x10

3 Days/wk alternating

Eat cum faggot.

>3x10

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Needs vertical pulling; either pull ups up lat pulldowns. Needs a bit of core work. You might be able to include that doing one arm sets like one arm curls.

Nothing wrong with 3x10, if you're using high intensity low volume all year round youre gonna plateau eventually.

>via 9gag.com

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>>> sets is high volume

Op here. Just wrote this one. I think it's too much but I'll see how it goes:

Full body intensity day:
Sumo Deadlift 3x8
Low Bar Back Squat 3x8
Weighted Push Ups 6x5/3x12 pull ups/chin ups
DB ROW 3x8
OHP/DB curls 3x10
Weighted hanging AB raises 3x5
YWTL 3x10
Calf raises 3x40

Full Body Volume day:
Front Squat 3x12
Romanian Deadlift 3x12
Bulgarian Split Squats 3x12
Weighted Push Ups 6x12
Lat pulldown 6x12
DB ROW 3x12
OHP/DB Curls 3x10
Hanging Ab raises 3x10
Tricep Push Downs 3x12
YWTL 3x10
Calf raises 3x40

GPP
Farmer Walks 6x1min
Mountain Climbers (light weights) 3x10
Jump Squats 3x40
Jumping Jacks 3x40

Shoulders fucked up, hurts during vertical pulls, Im hoping the lack of vert pulling doesnt cause dysfunction.

This.....this is terrible.

Guys, just do Reg Parks 5x5 and add more volume to your isolation movements as necessary.

Try to do neutral pull ups or underhand grip lat pull downs. Also rotator cuff strengthening exercises. I have the same problem, but doing this has greatly improved recovery of shoulders.

What weights?

hello bros. Can someone recommend me a training plan that can be done with a dumbbell only? I don't have access to the gym in August...

How much weight of Dumbells do you have access to?

intensity with 8 reps? at what % of 1rm? doesn't make sense m8
for actual useful intensity, lower the reps to 5 or lower and increase the weight
4x4 is fun
agree that there's too much stuff

One 3 kilo dumbell

Running this but I’m constantly tweaking it. Training on a cut is pretty tough.

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>Dumbells
*Dumbbell, only 1

20 kills max, but i can

Bodyweight routine
Might be able to do arms/shoulders with dumbbell

AxBxAxx BxAxBxx
A
Bulgarian split squats or Lunges or Goblet squats
Floor press
Stiff leg deadlift
Plank

B
Bulgarian split squats or Lunges or Goblet squats
Seated shoulder press
Bent over row
Plank

Everything 3x10 since you likely don't have enough weight to go truly heavy + it's difficult to do low rep sets with dumbbells and keep form acceptable.
Add chin-ups, dips, curls, triceps extensions if you have time.
Program likely won't last long until you run out of weight so find a gym asap.

Monday
Dip 3 x 8 (weighted)
Squat 3 x 5 (80% of Friday’s weight)
Deadlift 3 x 5
Chin-up 3 x 8 (unweighted)

Wednesday
Press 3 x 5
Squat 3 x 5 (90% of Friday’s weight)
Chin-up 3 x 5-8 (weighted)
Back extension 3 x 8

Friday
Dip 3 x 8 (unweighted)
Squat 3 x 5
Power snatch 6 x 2
Chin-up 3 x 8 (unweighted)

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not him but i will look into that. can i see noticeable difference with just 3 kilos if i do enough volume

Never mind, if you only have one dumbbell half of this isn't really going to be possible.
Push ups, one arm shoulder press, rows, goblet squats

No 3kg isn't enough to drive any kind of progress unless you're a total beginner
Doing more and more reps will not help you gain muscle, only get tired
Either find a gym, buy more dumbbells or at least get a pull-up bar and do push ups and chins
You won't notice anything with your dumbbell, sorry bro

Giv irl Zarya gf

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Why is it terrible? I do a basic 4x8 barbell routine with a bunch of shit added to it. I would rather do bench and ohp every lift day rather than alternate

3x a week

3x6 weighted pull-up
3x8 tricep dip
4x7 flat bench
3x8 squat or deadlift
3x8 barbell row
3x10 ez bar curls

Takes around an hour including warmup

I would pay dearly to access your naked body...

I built this for my strength mesocycle following a few months of hypertrophy training.

AxBxAxx
BxAxBxx
Takes 1.5 - 2 hours a session.

Day A+B
>Squat 3x5 (2nd workout of the week is always a light squat day, so you have 2 heavy sessions and 1 light session per week)

Day A
>Bench press 3x5
>Deadlift 1x5
>Bodyweight pull ups 3x10
>Barbell curl 3x10
>Leg raises 3x15

Day B
>Overhead press 3x5
>Weighted pull ups 3x5
>Tricep pushdowns 3x10 (used to do weighted dips here, but I fucked my shoulder. Skull crushers would work too if you don't like pushdowns)
>Cable crunches 3x12-15

Focus on progressive overload.

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no workout but here's her nude
thefappening.pro/wp-content/uploads/2018/03/Stefania-Ferrario-Nude-The-Fappening-pro-7.jpg

imagine the pegging

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Are you that guy who comments on porn videos as if they're uploaded by the women featured in them?

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enjoy

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Considering giving this a go on Monday, any opinion on it?

been doing this for 4 months and I'm very happy with it.

here's some more info on it, in case you don't ree at me for linking to ribbit
reddit.com/r/Fitness/comments/4uijsl/a_detailed_look_at_why_stronglifts_starting/

Thanks! When doing 4x4 chins do you use weights?

not yet. I started as a lanklet beginner and worked up to doing chin-ups by doing supinated grip barbell rows. currently doing regular chin ups, but will progress to weighted chins soon.

did it, was fun but 90% as the 8 rep weight is too high to sustain for a long time
more like 80%

I agree with this. 90% the wight for doing 200% the reps is a bit excessive once you made some progression. especially on OHP

Imagine you are cervix-deep in her, you are about to cum, you try to pull out but she uses those strong fucking legs to lock you in place, all while using her muscular pussy to squeeze your seed out to the last drop

Yeah I kinda figured that out. I plan on starting lower than what I can actually lift, so my first week on 4 rep will be easy, a bit harder on 8. I'll work numbers out when progressing.
Thanks guys!

A

Squat 5x5
Bench 5x5
Rows 5x5
Barbell Shrug 3x8
Tricep Extensions 3x8
Barbell Curls 3x8
Core

B

Squat 5x5
DL 3x5
OHP 5x5
Rows 5x5
CGBP 3x8
Incline Curls 3x8
Core

row 3x5
bench 3x5
squat 3x5
military press 3x5
deadlift 1x5

accessories for back, chest, legs and shoulders

not the other guy but he's right. recently switched from 2 minute rests to 1 minute rests and already seeing/feeling a difference. you'll prob have to lower weight on lifts by 5-10 pounds but worth it.

good luck user!

Thanks! I ain't no total noob though, been lifting real weights for a year and a half, and been using dumbbells before. I just want to go past a one plate bench, which I couldn't really do on GSLP or SL (form issue I guess)...

you'll get there if you follow the progression closely. deloading and going at it from scratch again really helped me when stalling in the past.

you're going to make it, user!

If you stick to only compounds with a warmup you can probably get it done within 45min by super setting your primary upper body pushing and pulling exercises.

Monday:
Squat 3x5
Bench 3x5
Row 3x5
Barbell Hip Thrust 3x8
Dips 3xAMAP
Chins 3xAMAP
Hollow Body Plank 3xTime
Facepulls 3x10
Wednesday:
Deadlift 1x5
Overhead Press 3x5
Weighted Pullup 3x5
RDL 3x8
Triceps Pushdown 3x8
Hammer Curls 3x8
Dead Hang 3xTime
Facepulls 3x10
Friday:
Bench 3x5
Row 3x5
Squat 3x5
Same accessories as Monday

Usually takes anywhere from 1-2hr depending on how long I warm up, how long I rest (usually about 3min between compound sets or supersets), etc.

Monday
Front Squat - 5,4,3,2,1,5+*
OHP - 4x8
Barbell Shrugs - 4x8
Reverse Grip Curls - 4x8
Weighted Dips - 4x8

Wednesday
Incline Bench - 5,4,3,2,1,5+*
High-Bar Squat - 4x8
Single-arm DB OHP- 4x8
Pendlay Row - 4x8
Hammer Curls - 4x8
Bent-Arm Pullovers - 4x8

Friday
Trap-Bar DL - 5,4,3,2,1,5+*
Front Split-Squat - 4x8
Incline DB Press - 4x8
One-Arm DB Row - 4x8
Barbell Curl - 4x8
Standing OH Triceps Extenstions - 4x8

*Increase the weight used by 10lbs every set. After my single I drop back to the weight I used for the first, 5 rep set and do AMRAP. Every rep over 5 I use as a 5lbs increase indicator. So, if I got 6 reps I'll increase the weight by 5lbs across all sets the next time I perform the lift.

stop stealing my routine bro!

Anybody here tried Building the Monolith? I'm 2 weeks in and I'm thinking of switching because the numbers seem way too fucking low. idk if I've underestimated my max or something, but it honestly doesn't look like I'll be any stronger at the end of 6 weeks. Should I just raise my training max?

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Oh, I forgot. It usually takes me just shy of 2hrs. I do rest a lot on my main movement. Oh, and I don't include vertical pulls because I do 500 pushups and 250 pullups everyday. Plus the rows hit the lats.

nvm I'm fucking stupid and was using my old maxes from like 4 months ago.

post body?

>Full Body Workout
>Hurr Durr do every exercise
Retard

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here user, I made this.

docs.google.com/spreadsheets/d/1Z2ktHT6UqKuow2PkixxF63jPFazv1k9DRrODTtmsuiU/edit?usp=sharing

How do you keep your elbows from catching on fire with all those pullups on top of this?

this is Wendler's "5/3/1 for beginners". I think anyone can use this routine because it is well designed and better than actual 5/3/1, since it has you doing MORE volume

ty manoj

no problem. Hope you enjoy. jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner
here is the original program

I really, really, really like this program.

thanks dudio, here's an in-depth reddit post.
I'll make a thread on here soon.
reddit.com/r/weightroom/comments/96j7nr/program_template_531_5x5/

i'm in awe

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The only swimmers with good bodies go to the gym regularly

>tfw you'll never see this walk down the aisle

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>bench and ohp the same day
>4x8 on every single fucking barbell lift meaning no progressive overload via strength nor hypertrophy
>random accesory exercises
>absolutely ZERO lower back accesory work
>zero leg/hip/glute accesory work

This isn't full body this is just throwing one exercise for every muscle group and calling it a day.

>Deadlift 4x8

I hate this stupid fucking meme

All these beginner programs are the same fucking routine as Reg Park's, only thing that differs is the amount of sets/reps. I don't know why people keep falling for retarded fucking memes such as DL 4x8

Guillotine Bench, feet off floor 4x8
Flat bench DB fly 2 x 10
Chest dip 2x8
Gironda lat pulls 4x8
Lat pull down to sternum 4x 8
DB Pullover 3 x 12
Lateral DB raise pinky up- 4 x 8-10
Body Drag curls 4 x 8
Preacher curl straight bar 4x 8
Skull crushers 4 x 8
Triceps Press down 2 x8
Reverse grip triceps press down 2x8
Front squat or hack slide squat or combo 8 sets of 8 total
Reeves Deadlift- 4 x 10
Leg curl or RDL 4 x 10
Forearm bench rolls 3x12
Forearm preacher curls 3x8
Standing calf 4 x 12

why is it a meme?

When I tried full body - my quads ate all my protein. Now I do a PPLPPLR six day a week program.
I’m on the road to 1/2/3/4 - about one plate behind on each right now, but progress is happening.

This is all in one day? How long does that take you?

>I’m on the road to 1/2/3/4 - about one plate behind on each right now
0 plate ohp nice

I open stopwatch on my phone and keep it open, 30 second breaks in between sets, focus heavily on the eccentric movements of each exercise (maximize time under tension) takes like 70-80 mins. Done every other day. Its my own modification of the Vince Gironda 8x8 full body.

I do 4x8 and 4x4 and 3x12+ and a set of AMRAP depending on the lift I'm doing and the day. I didn't want to type it all out. The accessory exercises weren't random, I just keep adding things I feel like I'm not hitting enough . What should I be doing for back/leg/hip/glute accessory work? I do weighted glute thrusts and planks when I'm stretching.

Thank you for taking the time to tell me what's wrong with it. I know I need to unfuck my routine. I started with Ivysaur 4-4-8 and have added too much stuff. I've been lifting for 2 months

What are your lifts like?
I can't imagine doing 8 sets of 8 front squats or 4 sets of 10 deadlifts with 30 seconds of rest between sets but maybe I'm a pussy.

THey will suck at the beginning. the guillotine bench is hard as fuck. I started at only 135 for that when i would normally bench 2 plates for that traditional style. now at 155. For the front squats i started at 115 for the full sets now am up to 165. THe Reeves deadlift helps widen back and strengthens grip. I only do 155 on it. it builds your cardio and youll shred up quick with a reasonable diet. and Ive built significant mass as well.

yes: here's one i got from my personal trainer. I finish it in 1 hour and 15 minutes.

First set: 12 reps
Second set, add Weight: 10 reps
Third set same as second: 10 reps
Fourth set: 8 reps

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A:
>hang power clean 3x3
>bench press 5x5
>semi-sumo deadlift 5x5
>glute bridge 3x8
>underhand pendlay rows 3x8
B:
>hang power snatch 3x3
>front squat 5x5
>OHP 5x5
>weighted neutral-grip chin-ups 3x8
>weighted dips 3x8
2-3 times a week alternating

>maximize time under tension
which does nothing besides impeding your recovery and limiting strength gains
>30 second breaks in between sets
so you're doing cardio?

Whats the girls name?

Bench 5x5
Squat / DL 3x5 (alternate)
Pullups 3x8 / Yates Row 3x8 (alternate)
Chest Fly 3x10
Arnold Press 3x10
Barbell Curls 3x10
Tricep Pulldown 3x10
Facepulls 3x10
Weighted Hyperextensions 3xF
Hanging Leg Raises 3xF
2 miles at 8min/mi pace

Every other day for a year now, no breaks. Top jej.

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>short hair
>cotton candy colored
SHE IS NOT SUPPOSED TO BE HOT BUT DAMN

SIT ON MY FACE!!!!

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My full body bb routine:

>Squats 4 x 8-12
>Walking lunges x 3 (length of gym)
>Deadlift 12, 10, 8, 5 (adding weight each set)
>Barbell Row 4 x 8-12
>Flat Bench 4 x 8-12
>Incline 4 x 8-12
>Dumbbell Shoulder Press 4 x 8-12
>Standing Lateral Raises 4 x 8-12

inb4 hurrr too many exercises not enough compound power movements...

yeh ok fatty

As a black dude, I got mad jelly about white people's calves. You see a fat fuck who never step in a gym with a greek god like calves. Fucking rage man

LONDON