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starting with advanced full body workout

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maiq
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« on: October 08, 2011, 12:50:28 AM »
Hey guys,

at the moment I do a body split routine (I started more than a year ago) it like scoobys advanced workout with some modifications. I read a lot about FB workouts and I want to give it a try because I feel relay plateaued.

This is what my FBW should look like:

Workout A:
Squat
Bent-over Row
Bench Press
Incline Dumbbell Press
Bicep Curl
Hanging leg Raises

Workout B:
Deadlift
Pullup
Upright Row
Ultra wide grip pushups
Tricep Pushdown
Calf Raise

Workout C:
squat
Lunge
DB Flys
db rows
windshield wipers
hanging hamstring dumbbell curl

Workout D:
Sumo-style deadlift
SLDL
Chin-up
Shoulder press
Close grip Benchpresss/lying triceps extensions
side raises

and go like this AXBXAXBXAXBXAXBXCXDXCXDX

A(heavy),B(light),A(light),B(heavy),A(light),B(heavy),A(heavy),B(light),C(heavy),D(light),C(light),D(heavy)

heavy: 6-8reps
light: 10-12reps
any advices?
« Last Edit: October 12, 2011, 05:21:57 AM by maiq » Logged
MercNil
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    « Reply #1 on: October 08, 2011, 01:06:43 AM »
    you shouldn't do two heavy sessions in a row unless you add 2 days rest between them.  Smiley

    try light medium heavy in these sequence. Smiley

    p.s.

    let a - heavy
    let b - medium
    let c - light

    cxbxaxx

    or

    axcxaxx

    or

    acxacxx



    also, if you may, please limit your workouts to A and B or A-C at most.  Smiley
    « Last Edit: October 08, 2011, 01:19:24 AM by MercNil » Logged
    maiq
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    « Reply #2 on: October 11, 2011, 10:16:33 AM »
    thanks mate, any other suggestions?
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    maiq
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    « Reply #3 on: October 12, 2011, 05:22:31 AM »
    I also noticed that I only need 40mins for my workouts, should I be concerned about that?
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    MercNil
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    « Reply #4 on: October 14, 2011, 05:22:38 PM »
    Quote from: maiq on October 12, 2011, 05:22:31 AM
    I also noticed that I only need 40mins for my workouts, should I be concerned about that?

    do you mean you only take 40 minutes to do your workout or are you limiting your workout to 40 minutes?
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    maiq
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    « Reply #5 on: October 16, 2011, 06:19:07 AM »
    I only need 40 minutes with this schedule (when I did splits I usually worked out for 40 minutes too)
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    vertigo66
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    « Reply #6 on: October 16, 2011, 08:25:25 AM »
    how many times a wk you plan to do the routine. you have 4 workouts. so are you planning 4 times a wk? also how many sets you planning on doing? if you do it 3x a wk do 2/3 sets. if you do 4x a wk 1/2 sets.

    I am no full body expert but I would do less exercise so you can master them easy and increase weight quickly. axbxaxbxaxb. I would also periodize them in 2 wk cycles Heavy 5rep-Med 8rep -Light 12rep
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    http://bretcontreras.com/2012/04/the-pitfalls-of-progressive-overload/
    MercNil
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    « Reply #7 on: October 16, 2011, 08:30:14 AM »
    Quote from: maiq on October 16, 2011, 06:19:07 AM
    I only need 40 minutes with this schedule (when I did splits I usually worked out for 40 minutes too)

    Mr. maiq,

    I see no problem with this.  Cheesy
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    maiq
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    « Reply #8 on: October 17, 2011, 10:39:00 AM »
    thanks for you reply mate, some feedback is really helpful Wink
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