Rate my Fullbody 3x week program, that I'll be using starting next week(I'm returning to training after a few years inactive):
A
>Bench 3 sets1
>Goblet Squat2 3x6-10 +3 Leg curl 3x 8-12
>Chest Supported DB Row 3x6-10 + Pullover 3x8-12
>Abs + lower back 2xF
>Long Head Triceps + Biceps 1x8-12
B
>Bench 3 Sets1
>RDL 3x6-10 + Facepulls 3x 10-15
>Pull-down 3x8-12 + Seated BB OHP 3x 6-10
>Abs+Lower back 2xF
>Long Head Triceps + Biceps 1x8-12
Notes:
1: For the Bench Press I'll be using the Greg Nuckols 3x week beginner bench program, so It will be rotating weekly(8-6-4 reps), while the rest of the program will be rotating like a normal AB: AxBxAxxBxAxBxx. I already ran the program before and simply love it. I will be also using the form prescribed by Bald Omniman(T-shit pause).
2.:Due to mobility issues and previous injuries I'll be using the variations that feel comfortable and focus on the quality of the movement and off-gym drills until I'm 100% and can do the normal Barbell Back Squat
3: The "+" Indicates that the exercises must be done as a Superset
Progression: The Bench has a proper progression scheme, the other exercises will be done with the same weight until I'm able to hit all the sets with the max number of reps of the prescribed range(Example: work with the same weight on RDL's until I hit 3x10 reps, and then up the weight).
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have a nice day op
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Looking good.
If you have mobility issues and/or previous injuries I would not recommend supersets.
Also, if you wanna save time, skip abs. Do them when you reach low BF
>Long Head Triceps XxX
This is called triceps kick-backs.
Good luck, buddy. Welcome back.
>Also, if you wanna save time, skip abs. Do them when you reach low BF
Nope nope nope. Don't listen to him OP, work your abs like any other muscle, you wouldn't expect to grow your biceps while cutting, it's the same with the abs. You grow them in the bulk, you merely reveal them in the cut.
Mate, I got to barely note my abs doing SL 5x5,...till that moment no isolation was applied. THEN I started witch crunches, leg raises, etc.
What I meant is that OP's planning to do some sort of compounds (maybe we can take DB rows out) and that's enough to grow abs while checking his diet.
>missing gains
biceps, triceps, calves, neck and some shoulders
Still... better then 5x5's so I can respect it.
It's pretty good. 7/10.
Like that you are using double progression for most exercises.
Arms seems to be fine with the 3 sets per week in the first few months, coupled with the compounds. I'll probably need to increase the sets as the time goes on.
Calves I don't need. Trained them every day for years by walking, they don't need to be any bigger.
Neck seems a good addition, but I'll probably do it in my home with the mobility drills. Body-weight + bands.
What would you recommend for shoulders? Front and back are taken care of with the pushes + the facepulls. So, I should add either lateral raises or Upright rows.
>Upright rows
Your shoulders will explode, and not in a good way.
Does brapping count as cheating in this event? The propulsion has to be be a foul.
You can't bench press 3x per week at good intensity without roids.
>Grog Knuckles; so I will be roiding weekly
ah ok then nvm.
Look if you get your info off social media bullshit then you have already lost.
Dude, I already did the program years ago and know it works wonders. Go talk out of your ass elsewhere.
Finally was able to move my schedule around and got back into the gym after doing just calisthenics since covid. Time is still at a premium so I'm using mentzer's HIT principles for fullbody twice a week, I like it because the main workout is just like 28-40 minutes
All sets warmup set then working set to failure, moving weight up if I can do more than 15 reps at weight
>Leg press
>Chest press machine
>Hamstring curls
>Assisted pullups (working to get to 20 pullups at bodyweight but was stuck at 9)
>Quad extensions
>Shoulder press machine
>Tricep pulldowns
>calf raises
>Preacher machine (gotta take this one careful wew lad)
>Finish off with assault bike HIIT
If I have extra time I'll do supplements like zottmans, glute kick machine or incline DB bench
Only been two months but it looks like my legs have more definition and I'm starting to lose the fat hanging around my lower midriff and love handles, assuming as natty it will take a full months to see better results.
Full body routines are stupid and what grandmas do at the gym. Bro split or conjugate is what you should do.