[jugsgotya]

Recently been thiking of full body workout, mon. , wed. , fri., looks like this loosely :

Bench press - 3 sets, 6-10 reps
Dumbbell press 2 sets, 6-10 reps
One-arm dumbbell rows - 3 sets, 6-10 reps
Dead lift – 3 sets 6-10 reps
Squats - 3 sets, 8-12 reps
Calve Raises – 2 sets, 6-10 reps
Dumbbell Press-2 sets, 6-10 reps
Front Raises – 3 sets, 6-10 reps
Cable Curl 3 sets , 6-10 reps
Over head extension 3 sets, 6-10 reps

Any advice on this would be greatly appreciated, should i do soemhting different i want to stick to the full body to see what type of results i get.

[baabaablacksheep]

Do you lift about 85% of you max when your doing those. Because i do 3x6-12 and i do 85% of my max which seems to be helping.

[Jayhawkk]

You have dumbell press in there twice. You also don't really have any rear shoulder work. No ab work. No upper back/trap work other than just the deadlift. You have no back width work. Your chest work doesn't have much variety to it. Switching up the body part exercise on the three days would help. i.e., bench mon, inclined bench wed, flies fri. and so on with your other body parts as well.

[Captain America]

I never liked the full body and always been comfortable with the split routine.

[Noob!]

^^ Done it before! Its tough and u get DOMS hell bad! Well untill u try it u won't know! But I hope u have more sucess than I did

[TrueOutlaw]

check this out man i'm currently using it and i love it

Hypertrophy-Specific Training : : Official Home of HST

[CDB]

Originally Posted by Jayhawkk

You have dumbell press in there twice. You also don't really have any rear shoulder work. No ab work. No upper back/trap work other than just the deadlift. You have no back width work. Your chest work doesn't have much variety to it. Switching up the body part exercise on the three days would help. i.e., bench mon, inclined bench wed, flies fri. and so on with your other body parts as well.

What he said, though I'm thinking the second mention of dumbbell press was maybe a shoulder press, the first being a chest press. My favorite full body routine to date was this:

Day 1
Squat
Bench
Row
Clean and Press
Calf Raises

Day 2
Dead Lift
Incline Bench
Lat Pull Downs
Arnold Press
Calf Raises

Day 3
Squats (optional)
Bench
Row (underhand grip)
Lateral Raises
Calf Raises

Was a good workout while I used it. I like basic 5x5 now though. Simple and to the point. I rarely do any direct work for my arms these days though I'm thinking of changing that relatively soon.

[jugsgotya]

The second mention of dumbbell press was a shoulder press. Im still not too sure of the full body routine. I dont know what to do anymore.

[CDB]

Originally Posted by jugsgotya

The second mention of dumbbell press was a shoulder press. Im still not too sure of the full body routine. I dont know what to do anymore.

Hit some premade full body routines, or some sites that are devoted to those systems, like 5x5 or HST. Or grab a full body template off of exrx.net. It also depends on your overall goals, which routine will be best for you. When doing a full body routine I find it's best to stick with the basics. Get a good full body routine going on the basics and you can even build off that for a split if you want to transition later. Were I you i'd build off a basic 5x5 routine to start, like this:

Squat 5x5
Bench 1x5
Row 1x5

Squat (lower weight) 5x5
Deadlift 5x5
Shoulder Press/Incline Bench 5x5
Lat Pull Downs 5x5

Squat 1x5
Bench 5x5
Row 5x5

Look up Mad Cow's online resourse to get the specifics, then build on those workouts if you want more volume or a different focus.

[Synthetik]

I changed to HST full body, and have been getting nothing but great results. My legs are shaping up, which is my week part, my calves grew, and finally getting the shape ( i can actually see a split between the 2 heads now). It's good for a change in routine, it will shock your body!