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  1. #1
    Regular Poster diomedes's Avatar
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    Default Full body routine, or 2 day split, looking for advice based on....

    In January i lost about 15 lbs when i introduced a similar workout scheme along with a specific cutting diet. I'd like to do it again, since my recent program has yeilded no fat loss (i also adjusted my diet, that may or may not be related).

    It went like this:

    Chin Ups - 4 sets
    Barbell Row - 4 sets
    Bench press - 4 sets
    Dips - 4 sets
    Deadlifts - 4 sets
    Squats 4 sets

    total, 24 sets
    I enjoyed that workout, it was very demanding. The only problem was around that time the barbell squats & deadlifts were new, so i had lowerback pain eventually. I've been doing big squats and deadlifts consistently on my new 4 day split, so i am pretty sure that area has been strengthened, and should not be a problem.

    If the back is an issue, should i modify it to a 2 day split, with 1 day rest in between each time? Any ideas on how to structure it?

  2. #2
    Muscle Hobbit carl1174's Avatar
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    How many times a week would you be performing this ?

    Carl.
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    Follow my log... Carl1174 Search for the Ideal

  3. #3
    Regular Poster diomedes's Avatar
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    Default

    Every other day, basically. Every second week, my schedule would cause me to have 2 days rest once. But straight like that, is the main plan, and what i had done previously.

  4. #4
    RIP jesseisrael's Avatar
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    Quote Originally Posted by diomedes View Post
    In January i lost about 15 lbs when i introduced a similar workout scheme along with a specific cutting diet. I'd like to do it again, since my recent program has yeilded no fat loss (i also adjusted my diet, that may or may not be related).

    It went like this:

    Chin Ups - 4 sets
    Barbell Row - 4 sets
    Bench press - 4 sets
    Dips - 4 sets
    Deadlifts - 4 sets
    Squats 4 sets

    total, 24 sets
    I enjoyed that workout, it was very demanding. The only problem was around that time the barbell squats & deadlifts were new, so i had lowerback pain eventually. I've been doing big squats and deadlifts consistently on my new 4 day split, so i am pretty sure that area has been strengthened, and should not be a problem.

    If the back is an issue, should i modify it to a 2 day split, with 1 day rest in between each time? Any ideas on how to structure it?
    Diomedes, I am doing a 3 day a week full body routine and am yeilding much better results than I have in the past.
    I am sticking with one exercise per bodypart and doing 3 sets from 9-15 reps. Once I get to 15 reps I go up in weight..
    Exercises are:
    Bench Press
    Bent Rows
    Barbell Curls
    Tricep Ext
    Squats
    Upright Rows...

    Good Luck

  5. #5
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by diomedes View Post
    Every other day, basically. Every second week, my schedule would cause me to have 2 days rest once. But straight like that, is the main plan, and what i had done previously.
    That would have you Deadlifting and Squatting on the same day 3-4 times a week, so unless you were droping the weight on one or two of those days it could have been a bit much.

    Personally i would split it to an uppe/lower split twce a week, so it could be upper/lower/off/upper/lower/off/off
    or as you are upper/off/lower/off etc... keep deads on the upper day as they are primarily a back exercise and squats on lower, this would also enable you to perhaps change exercises around a little bit on the alternating days to keep it fress and to stop you plateauing too early.

    an idea of an upper/lower could be Daves upper/lower split in the workout section (an excellant routine) or something like this (depending on your experience)

    Upper day 1

    3-4 x 6-8 Deadlifts
    2-3 x 8-12 lat pulldown
    3-4 x 8-12 bent over flys
    1-2 x 6-10 EZ Bar curls
    3-4 x 6-10 Flat BB Bench
    3-4 x 8-12 Incline flys
    1-2 x 6-10 tricep extension


    Lower (Hamstring dominant)
    3-4 x 6-8 Deep Squats
    2-3 x 6-8 SLDL
    1-2 x 6-10 leg press/lunges long stride
    1-2 x 6-8 leg curl
    3-4 x 8-12 calf raises
    ABS
    Cardio


    Thursday (upper) day 2
    3-4 x 6-10 DB Row
    3-4 x 6-10 incline DB press
    2-3 x 8-12 Chest Dips
    3-4 x 8-12 flys
    3-4 x 6-10 O/H Press (DB)
    2-3 x 6-10 DB lateral raises
    1-2 x 8-12Skullcrushers


    Lower (quad dominant)
    3-4 x 6-8 Hack Squat
    2-3 x 6-10 front squats
    1-2 x 8-12 leg extensions
    1-2 x 6-10 leg press
    3-4 x 8-12 seated calf raises
    ABS
    Cardio

    hope this helps

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

 

 

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