[mbt9000]

wots the best a full body workout or split system?, also whats a good split workout and a full body workout, mainly a full body workout


and one more thing is my full body workout good for muscle mass?

Full Body Workout

Monday & Thursday Workout
3 x 10 Bench Press: 55kg
3 x 10 Behind-Neck Shoulder Press: 30kg
3 x 10 Reverse Grip Lat Pulldown: 45kg
3 x 10 Barbell Curls: 30kg
3 x 10 Tricep Pushdown: 25kg
3 x 10 Leg Extensions: 45kg
2 x 50 Crunches

Approx Time Finished: 45mins – 1Hour


its only 2 days a week because its 48 hrs for maximum muscle recovery :)

[Thomas_Rivera]

Split workouts are better in my opinion than a full body workout. I don't think you will be able to get the most out of your body with a full body workout if your doing bodybuilding.

And with a split program you can pretty much make your own up as long as it works well for you. Two days also isn't enough to restore your muscles to full potential, there are too many variables to pin on muscle restration.

[Thomas_Rivera]

Another thing is, you shouldn't fall into the belief that you need to do full body training until you are "Ready" to do split training. In my opinion it's like the over weight or undersized people that want to diet until they look good enough to step in the gym.

I do a split like this.

Legs and biceps
Chest and triceps
Back and abs
Delts and traps

I change week to week depending on what I want to see better imrpovmeents on.

[mbt9000]

ok m8, hows this and is they any problems with it like overtraining, too many exercises etc?, coz im considered a beginner,

Monday: Chest & Biceps
3 x 10 Bench Press: 55kg
3 x 10 Chest Flye: 9.2kg
3 x 15 Push-Ups
3 x 10 Barbell Curls: 30kg
3 x 10 Incline Curls: 9.2kg
3 x 10 Preacher Curls: 9.2kg

Tuesday: Legs
3 x 10 Squats: 65kg
3 x 10 Leg Extensions: 50kg
3 x 10 Stiff Leg Deadlifts: 50kg
3 x 10 Lying Leg Curls: 35kg
3 x 20 Calve Raises
3 x 20 Shin Raises

Wednesday: Off

Thursday: Back & Triceps
3 x 10 Reverse Grip Lat Pulldown: 50kg
3 x 10 Bent Over Rows: 45kg
3 x 15 Dorsal Raise’s
3 x 10 Close Grip Bench Press: 40kg
3 x 10 E-Z Seated Tricep Extension: 25kg
3 x 10 Tricep Pushdown: 25kg

Friday: Shoulders & Abs
3 x 10 Seated Behind-Neck Press: 35kg
3 x 10 Seated Side Laterals: 9.2kg
3 x 10 Seated Front Raises: 9.2kg
3 x 15 Bent Over Raises: 6.8kg
2 x 50 Feet Elevated Crunches
2 x 50 Lying Leg Raises

Saturday: Off

Sunday Off


let me know asap plz, coz i wanna build alotta mass lol, im eatin like a pig anyway,

and one more thing, how long does it take to see singnificant results,? roughly.

[gym_addict]

Originally Posted by mbt9000

ok m8, hows this and is they any problems with it like overtraining, too many exercises etc?, coz im considered a beginner,

Monday: Chest & Biceps
3 x 10 Bench Press: 55kg
3 x 10 Chest Flye: 9.2kg
3 x 15 Push-Ups
3 x 10 Barbell Curls: 30kg
3 x 10 Incline Curls: 9.2kg
3 x 10 Preacher Curls: 9.2kg

Tuesday: Legs
3 x 10 Squats: 65kg
3 x 10 Leg Extensions: 50kg
3 x 10 Stiff Leg Deadlifts: 50kg
3 x 10 Lying Leg Curls: 35kg
3 x 20 Calve Raises
3 x 20 Shin Raises

Wednesday: Off

Thursday: Back & Triceps
3 x 10 Reverse Grip Lat Pulldown: 50kg
3 x 10 Bent Over Rows: 45kg
3 x 15 Dorsal Raise’s
3 x 10 Close Grip Bench Press: 40kg
3 x 10 E-Z Seated Tricep Extension: 25kg
3 x 10 Tricep Pushdown: 25kg

Friday: Shoulders & Abs
3 x 10 Seated Behind-Neck Press: 35kg
3 x 10 Seated Side Laterals: 9.2kg
3 x 10 Seated Front Raises: 9.2kg
3 x 15 Bent Over Raises: 6.8kg
2 x 50 Feet Elevated Crunches
2 x 50 Lying Leg Raises

Saturday: Off

Sunday Off


let me know asap plz, coz i wanna build alotta mass lol, im eatin like a pig anyway,

and one more thing, how long does it take to see singnificant results,? roughly.

Dude thats pretty good as it is although LOL for chest add more pushing exercies like incline bench and flat and incline d-b presses then flys at the end.
For back add in (or replace with) wide grip chins and deadlifts somewhere. With your delts also add in more presses like d-b presses and milatary presses. Raises mainly (i find anyway) shape the muscle ONCE ITS THERE and its only gunna get there once its built and presses are good for that.
And for results...to be fair i would say 4-6 months. oh yeh dont forget your cardio also

[mbt9000]

something like this m8,

Monday: Chest & Biceps
3 x 10 Bench Press: 55kg
3 x 10 Incline Bench Press: 45kg
3 x 10 Flat Dumbbell Bench Press: 20kg
3 x 10 Chest Flyes: 9.2kg
3 x 10 Barbell Curls: 30kg
3 x 10 Incline Curls: 9.2kg

Tuesday: Legs
3 x 10 Squats: 65kg
3 x 10 Leg Extensions: 50kg
3 x 10 Stiff Leg Deadlifts: 50kg
3 x 10 Lying Leg Curls: 35kg
3 x 20 Calve Raises
3 x 20 Shin Raises

Wednesday: Off

Thursday: Back & Triceps
3 x 10 Reverse Grip Lat Pulldown: 50kg
3 x 10 Bent Over Rows: 45kg
3 x 10 Deadlifts: 70kg
3 x 10 Pull-Ups
3 x 10 E-Z Seated Tricep Extension: 25kg
3 x 10 Tricep Pushdown: 25kg

Friday: Shoulders & Abs
3 x 10 Seated Behind-Neck Press: 35kg
3 x 10 Dumbbell Presses: 20kg
3 x 10 Seated Side Laterals: 9.2kg
3 x 15 Bent Over Raises: 6.8kg
2 x 50 Feet Elevated Crunches
2 x 50 Lying Leg Raises

Saturday: Off

Sunday Off


my main goal is to av a body like or close enough to sylvester stallones or dolph lundgrens in rocky 4, mainly slys , let me know wot u fink

[Thomas_Rivera]

For legs:

Hamstring curls
Calf raises in the 8-10 range along with the 15-20 range.

For shoulders:

Front raises
Upright rows

[mbt9000]

ok then can u actually put were its needed coz i wanna stick to just 6 exercises per workout thanks.

[gym_addict]

Surely your lying leg curls are hamstring curls?
Why do you want to keep it 6 exercises per workout?
I woudnt worry to much bout front raises as they are battered when you do chest presses although and lihgt quick pump exercise for them would do. Upright rows just add in!
For your back i would start off with wide chins, then deads, then bent over rows then pull downs as chins and deads require quite abit of energy. Also for your triceps add in or replace pushdowns with dips or close grip presses. Also......where are you training traps?