3 day full body routine

davidbrent11 · 12-11-2006, 07:44 AM

This is what I have for a full body routine:

Workout A (Monday) (light bicep exercises at end)
Bench Press 5x5
Squat 5x5
One arm row 2/3 x 8-10
Lunges 2/3 x 8-10

Workout B (Wednesday) (light shoulder exercises at the end)
Chinup 5x5
Hang Clean Press 5x5
hack squats 2/3 x 8-10
Flys 2/3 x 8-10

Workout C (Friday) (light tricep exercises at end)
Deadlift 5x5
Dips 5x5
Cable Rows 2/3 x 8-10
negative leg extension 2/3 x 8-10

The aim of this routine is to build muscle mass. I added some arm and shoudler stuff at the end of each workout as these are areas which i want to improve. What are anyones thoughts on this routine? Comments are very appreciated thanks!!

rkl0165 · 12-11-2006, 06:21 PM

should do the job for you.,..nice thing about this routine is that u can change it around and mix it up any time u want to...u didnt mention what weight ur doing but u can gradually increase them as u go along and get stronger

davidbrent11 · 12-11-2006, 06:38 PM

currently benching around 175lbs for 4-5reps, deadlifting 275lbs for 4-5 reps. havent done hang clean and presses for a while so i guess i will be fairly weak doing that.

Dylan5000 · 12-11-2006, 10:27 PM

The routine looks great, but I must ask why you're doing 1-arm dumbell rows instead of barbell rows? IMO barbell rows are much better all-around, with the lower back involvement and all.

asdf12 · 12-12-2006, 04:51 AM

I'd say that doing BB rows after squats would be asking for a strained, or worse, lower back. DB rows are a good option, and I'd say in most cases better than BB rows.

davidbrent11 · 12-12-2006, 06:38 AM

i agree i think you definitely feel it more with db rows than with bb. and lower back would certainly suffer after heavy squatting.

jay lyttle · 12-25-2006, 10:57 PM

nice routine i did 3 per wk. body workouts back when i was younger with some really great results, but you need to stick with it for awhile and let it take affect.
the 3 day wk. program is also very good because it allows for adequite rest and recovery time which the body needs regardless of your age.

**Thomas_Rivera** · 12-26-2006, 12:28 AM

Well if it works for you then it's all good, I never got good results off of a three day split. I always needed at least four days.

Mygeeto · 12-26-2006, 12:44 AM

nice routine..it'll do the job

**roccodart440** · 01-02-2007, 09:57 AM

chest/tries, back/bies