Full body routine

[phrygian777]

I am a beginner that has lifted inconsistently for a couple years with no gains to show but want to start lifting consistently now to become stronger and bigger.

How does this routine look:

2 days per week

One warm up set with 50% of weight to be lifted for 12 reps and one intense set to failure in the 8-12 rep range, for each exercise:

Squat
Deadlift
Bench press
Military press
Dips
Bent over row
Chin up
Upright row


Does that look like an effective workout for a beginner? Would it benifit from adding isolation exercises for hmastrings, calves, triceps or biceps?

Thanks a lot for the help

 

[SaiBoT]

2 days a week it's really bad but you will see gains because you are a beginner it would be much better if you did 3 alternate days a week.

Instead of just one set do 2-3x8-12 of each and go to failure on the last one...

All those exercises are solid u won't need any other...

 

[joe d]

i dont like it at all. i would suggest based on your goal and your training style choice this program

How to gain muscle mass over the summer with 20 rep squats

follow it to the t for at least 30 days before you decide if its worth keeping or not. the diet suggested with this routine is not quite what i would suggest but the training is good. if you follow that diet throw in some nuts with the snack and up the veggies and protein by drinking shakes made with milk instead of just milk.

 

[phrygian777]

2 days a week it's really bad but you will see gains because you are a beginner it would be much better if you did 3 alternate days a week.

Instead of just one set do 2-3x8-12 of each and go to failure on the last one...

All those exercises are solid u won't need any other...

When you say I should do 3 alternate days per week do you mean do the whole routine 3 times a week or splitting it up?

 

[hardrock]

If you use that routine, split it in half and try a 2 on, one off split.

 

[fortunatesun]

If it were me, I'd substitute something for hamstrings in place of upright rows - romanian deadlift, stiff-leg deadlift, or dumb bell SLDL.

Those other body parts you mentioned - bi, tri, and calves, may not be strictly necessary at this point but are fun to do and helpful for overall development. Maybe work them in after 12-16 weeks if you're satisfied with your progress - a few sets after your other lifting.

 

[SaiBoT]

When you say I should do 3 alternate days per week do you mean do the whole routine 3 times a week or splitting it up?

The whole routine 3x week you are still a beginner so the weights you'll be lifting are minimal and you won't overtrain. You can substitute the upright rows for leg curls though, your routine it's pretty much like the HST on the sticky vault.

 

[RADCHAD1985]

I do full body tuesday and friday and cant stop growin. It works for me but i put all i got into it. Balls to the wall baby!!!!!!! I love it

 

[RADCHAD1985]

Tell me what you think about my routine.... 2 sets of pullover x30, 2 sets of flat bench x30, 2 sets tbar x30, 2 sets incline x30, 2 sets cable fly x30, 2 sets dumbell lateral x20-25, 2 sets alternating curls x20-25, 2 sets hammer curls x20-25,2 sets straight bar pushdowns x20-25, 2 sets reverse grip pull downs x20-25 2 sets leg extension 20-25, 2 sets leg press or squat 25- faliure, 2 sets hamstring curls 20-25. All weight used is your max to moderate

 

[JDid23]

Tell me what you think about my routine.... 2 sets of pullover x30, 2 sets of flat bench x30, 2 sets tbar x30, 2 sets incline x30, 2 sets cable fly x30, 2 sets dumbell lateral x20-25, 2 sets alternating curls x20-25, 2 sets hammer curls x20-25,2 sets straight bar pushdowns x20-25, 2 sets reverse grip pull downs x20-25 2 sets leg extension 20-25, 2 sets leg press or squat 25- faliure, 2 sets hamstring curls 20-25. All weight used is your max to moderate

sry but not good You're not squatting, deadlifting... and you're using reps that are wayyyyy too high. What are your goals?