so i might try this. I tried last week but I had to let my right arm heal cuz of a strain so I just shut it down. but I saw a trainer at my gym(set an appointment before i made this thread only saw him last friday) n he built up this work out when I told em I wanted to do strenght n a lil mass
Weighted Squats 3x10-12
Hamstring Curls 3x15-20
Incline Bench Press 3x8-10
seated rows 3x10-12
dis skull crushers 3x10-12
dis bicep curls 3x10-12
Straight leg knee raises and plank 20
45 degrees rack extensions 3x10
Cardio Warm up:5 min jog.
Sprint 11.5(30s) Walk:60s
Repeat 6-10 times
Im supposed to it 3 days a week with cardio days in between(2or 3) wanted to know what u thought of it.
Im leaning towards yours cuz i gotta do the squats and harmstring curls alternately n my gym b kinda packedwhen i come so in terms of time it may not b favorable to me.
As long as you are eating right and lifting weights with intensity, you will make gains. So I'm not gonna sit here and say it is a bad routine, because it hits all your body parts so it is technically a complete workout. But this is why I don't personally like it:
1) It gives equal attention to arm isolation exercises as it does chest and back compound movements. This is silly in my opinion. Arms will get a ton of work with bench presses and rows, so they don't need as much isolation. The true strength exercises in that routine (squats, bench press, rows) seem neglected in favor of less meaningful accessory work
2) I hate full body workouts. I'm doing them right now while I cut, simply because I want to do cardio more often, and I hate them. Energy is too zapped after leg exercises to properly give upper body the effort it deserves
3) If you are only going to pick 1 single back exercise, seated rows wouldn't be my choice over pull ups, chin ups, or bent over rows. All three of those will get you better strength gains
An alternate option you could choose over the one I originally posted and the one this trainer posted would be an Upper/Lower split. So something like this:
Day 1: Lower Body
Day 2: Upper Body
Day 3: Cardio
Day 4: Rest or repeat cycle
Day 5: Lower
Day 6: Upper
Day 7: Cardio
Day 8: Rest or repeat cylce
Etc., Etc., Etc.
Just throw in rest days whenever you can, you will need them
An upper body workout you could do 2 days per week may be:
7-8 sets targeting chest (bench press, incline dumbell press, chest dips)
7-8 sets targeting back (pull ups, chin ups, seated rows, dumbell rows)
3 sets military shoulder press
1-2 sets burning out triceps
1-2 sets burning out biceps
A lower body workout you could do 2 days per week may be:
3 sets squats
3 sets 1 leg-at-a-time machine leg press
3 sets hamstring curls
2 sets burning out calf raises
I personally prefer a push/pull/leg split, I don't like working out back and chest on same day ever. I always feel like I'm not able to give good enough effort to whichever one I do second
