4-Hour Body Geek to Freak: Full Body Work-out?

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Joined: Sun Jul 12, 2015 10:55 pm

4-Hour Body Geek to Freak: Full Body Work-out?

#1 Postby loadedgun » Sun Jul 12, 2015 11:08 pm

Hello, I'm just wondering if this routine is really good for all the muscles. I think it may be lacking traps and maybe lower back. Can you see anything missing and would you suggest adding anything to this?

• Pullover + Yates’s bent row
• Shoulder-width leg press12
• Pec-deck + weighted dips
• Leg curl
• Reverse thick-bar curl (purchase cut 2″ piping from Home Depot if needed, which you can
then slide plates onto)
• Seated calf raises
• Manual neck resistance
• Machine crunches

This is from Tim Ferriss's book The 4-Hour Body.

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Re: 4-Hour Body Geek to Freak: Full Body Work-out?

#2 Postby vegan_rossco » Mon Jul 13, 2015 5:15 am

If you want a full body workout then you need to do compound movements and completely dismiss isolation exercises, especially on small muscle groups like abs,
I suppose it depends entirely on your goal but I wold suggest a full body workout to consist of;

Deadlifts (king of all exercises and will work almost every muscle in your body)
Squats (2nd best imo but still works most of your muscles at once, front squats are cool too)
Pull ups (any variation, I really like Australian pull ups aka inverted rows)
Dips (hits your chest, shoulders, tris and I even feel it in my upper back too)

Source; been doing this for years, when I switch to a 2 day a week full body routine I go with this, for massive results :) let me know what you go with, all the best my friend.
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