full body work out

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MarginWalker79
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full body work out

#1 Postby MarginWalker79 » Wed Aug 24, 2005 12:20 am

i've been working out for about 9 months and i have seen results :D
everytime i lift i do chest/tri's, back/bi's, shoulders, legs, bi/tri on individual days. my question is how do i do a full body workout? like how many exercises per body part, how many sets and what not.
thanks in advance
brett
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#2 Postby kollision » Wed Aug 24, 2005 1:43 am

Hello MarginWalker79,

For a full body workout, in general cases it would be about 8 to 14 exercises that are compound exercises, such as Bench Press, and then about 1 to 2 sets and about 12 to 15 reps. After you get used to it, you can work up the sets and rep numbers to make a variation within your training (so you do not plateau) and also change the exercises. Remember, try and aim for exercises that workout more than one body part, such as Squats. Also, make your time in the gym around 45 minutes, do not go over an hour. I hope this helped. If you need more help, feel free to ask.

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#3 Postby MarginWalker79 » Wed Aug 24, 2005 1:45 am

i kind of understand what you mean. could you give me a sample day of a full body workout?
thanks for the help, i appreciate it!
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#4 Postby kollision » Wed Aug 24, 2005 2:34 am

Hello Margin,

Heres an example:

Squats
Bench Press
Seated Calf Raises
Barbell Curls
Tricep Extensions
Weighted Ab Crunch
Dumbbell Shrugs
Deadlift
Barbell Rows

Each workout you can do 1 to 2 sets since you are just starting. Also repetition range about 12 to 15. Don't forget to do a warm up before each one, that doesn't constitute a set and thats why I didnt say 2 to 3 sets instead.

I hope that helped. If you have more questions, feel free to ask. Have a good day.

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#5 Postby willpeavy » Wed Aug 24, 2005 9:23 am

I think kollision gave a good workout. Here's a rough guide of full body workout I do sometimes: (go for one set of each exercise til failure)

pushups (or bench press)
crunches (or weighted situps, ab machine, etc)
pullups (or lat bar)
one leg squats (or leg press)
calf presses or raises
twisting crunches
rows
deadlifts
dips
side crunches
wrist curls
flyes
shrugs
shoulder press

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#6 Postby Daywalker » Thu Aug 25, 2005 4:23 am

I think full body workouts are a great thing to do.

I would do only 1 exercise per muscle group, do 1-3 sets per exercise.

The order of the exercises is quite important, depending on your primary targets. For instance i'd recommend to do squats early in the workout, when your back is still fresh, and bent over rowing before deadlift and so on.

My workout at the moment for example:

- Bench Press
- Pull-ups
- Squats
- Dips
- Barbell Row
- Barbell press
- Deadlift
- Calves
- Crunches

Greetings,
D. :)
No one said it would be easy.

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#7 Postby kollision » Thu Aug 25, 2005 5:21 am

Rule of thumb is multijoint exercises before single joint exercises, larger muscles before smaller muscles.

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#8 Postby Daywalker » Thu Aug 25, 2005 5:36 am

kollision wrote:Rule of thumb is multijoint exercises before single joint exercises, larger muscles before smaller muscles.


Yep, i agree.
Although i think single joint exercises don't have to be included. I usually do them when i have a split program, not in a FBW.
No one said it would be easy.

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#9 Postby kollision » Thu Aug 25, 2005 9:32 am

Daywalker wrote:
kollision wrote:Rule of thumb is multijoint exercises before single joint exercises, larger muscles before smaller muscles.


Yep, i agree.
Although i think single joint exercises don't have to be included. I usually do them when i have a split program, not in a FBW.


OO ya you got that right. I was just pointing it out, but thanks again for clarifying just in case someone got confused.

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Richard
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#10 Postby Richard » Thu Aug 25, 2005 11:45 am

Daywalker wrote:- Bench Press
...
- Barbell press


What is the difference between a bench press and a barbell press? :shock:

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#11 Postby kollision » Thu Aug 25, 2005 9:29 pm

Richard wrote:
Daywalker wrote:- Bench Press
...
- Barbell press


What is the difference between a bench press and a barbell press? :shock:


Barbell press is over head press, for the shoulders. Basically put the barbell over your head, go downwards, then push back up.


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