ExRx.net

Hi all,

Nice forum here :)

I am looking to loose some fat and gain muscle. I have been working for 5 months now and only for the past two week I switched to fullbody workout. Its a hybrid and I added one more day to a modified 3 day workout I found on some site. Can you please give me the right directions?

Its a 4 days workout.

On Sundays and Tuesdays I do fullbody

On Thursdays I do Chest and Traps

On Friday I do fullbody minus Chest

5 min cardio followed by:
Fullbody (50 minutes) : I do 1 warm up set and one set (8-12 reps) to failure:

Squat, Leg extension, Leg curl, Bench press, Dumbbell pullover, Barbell overhead shoulder press, seated rows, Biceps curl, Triceps extension, Weighted pull ups, deal lift, abs.

Thursdays:

1. Flat Bench press (4 sets)
2. Flat Dumbbell press (3 sets)
3. Incline Dumbbell fly (3 sets)
4. Decline Dumbbell press (3 sets)
5.Barbell Shrugs (2 sets)
6. Pulley row to neck (2 sets)
7. Calf-Machine Shrug (2 sets)

Need feedback thanks.

Why all that volume for chest? That makes no sense. How about this, do full body 1 working set each on Sunday and Tuesday.

flat bench
incline bench
military press
shrug
lateral raise
bent over row
front pulldown
squat
straight leg deadlift
calf raises, tricep extensons and curls optional

Then split that up between Thursday and Friday but do 2 sets. No optional on those days, do 2 calf raises, but just 1 on the arm exercises. Throw in hammer curls and wrist stuff if you want. Maybe a wide stance squat or a sumo deadlift set on one of the days where it makes sense to you.

That might even be too much volume with you doing everything 3 times a week. You might be better off doing everything twice over the 4 days.

Now if you like higher volume you need to do everything once a week. I really can't see doing more then 10 sets for a muscle group and that is with lifting pretty light. I think 13 sets is right out, not to mention it is a 10/3 ratio between the parts of the muscle group.

lol i know you're doing like 5 exercises just for one muscle group. I would just do bench presses and hindu pushups. Benching will give u chest strength and muscle and hindu pushups will tone the entire chest area.

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Muhammad

Age: 15 Height: 5'9'' Weight: 153 lbs

Thanks for feedback. What you said sounds reasonable. Sundays and Tuesdays I will be doing your suggested fullbody workout. Can you please tell me what is the best split of your list of exercise for Thursdays and Fridays?

Is this OK?

Thursdays:

flat bench
incline bench
military press
shrug
lateral raise

Fridays:

bent over row
front pulldown
squat
straight leg deadlift
calf raises,
tricep extensons and curls optional

thanks in advance.

That's mostly ok, but do the tricep extensions with chest and shoulders.

Remember that your chest is naturally stronger than your back muscles, so give your back more attention if at all possible. Also, don't forget to work your rotator cuffs out as well, you could suffer a bad injury if you dont when you get to really heavy weights on your bench.

_________________
Don't forget to swim! You'll thank me later in life...

Your chest is naturally stronger than your back muscles how?

If by natural you mean, on average trained more so therefore usually stronger on most people then yes.

There are far larger msucles and more small muscles in the many muscles in the "upper back" so really, if you havent biasly trained your chest while neglecting your back, your back should be stronger.

thanks for useful comment :)