- Joined
- Oct 10, 2007
- Messages
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I've been researching full body routines and the challenge I'm having is exercise selection limited by available equipment.
Therefore, I think beginning with available equipment is a good place to start:
Power rack
Flat bench
Barbell with 405 lbs in 45 lb plates
adjustable dumbells : I can load at max 90 lbs on a single dumbell but there isnt enough weight to load 2. PLate selection of 1 inch plates is extremely limited
Home made single pully cable with attachments
Available for purchase based on current inventory:
Various handles for pully
cast iron plates with 1 inch hole
Based on what I've researched exercise selection and rotation of focused body parts is essential ( Nippard cites sources on this) focusing on a different muscle group each day and working all every day as well. If I can't rotate the exercises properly, a 3 day full body split seems most effective.
So the first question would be 3 or 5 day split?
Onto proposed 5 day:
day 1
Squat focus 4x5 weight adjusted to leave 2 to 3 reps in the tank on the final set
Flat bench 3x 10-12
pull ups 3 x 10
lateral raises 3 x 10
SLDL 4x 5
concentration curl 3 x 10
dumbell overhead tricep extension 3 x 10
seated calf raises plates on thighs 3 x 15
Day 2
Chest focus :
Flat bench 4 x 5
Front squats 3 x 10
barbell row 3 x 10
standing shoulder press 3 x 12
SLDL 3 x 12
dumbell curl 3 x 10
tricep cable push down 3 x 10
hanging leg raises
Day 3
Back focus
Deadlift 4 x 5
upright rows 3 x 10
squat 3 x 10
standing leg curl 3 x 10
bench press 3 x 10
barbell curl 3 x 15 (weight option limited)
Straight bar skull crushers 3 x 10
Day 4
Shoulder focus
Standing shoulder press 2x 5
Front squat 3 x 10
SLDL 3 x 10
Lateral raises 2 x 5
T-Bar Row 3 x 10
Weighted chest dips 3 x 10
seated dumbell curl 3 x 10
close grip bench press 3 x 10
Abs
Day 5
Arm focus
Close grip bench press 4 x 5
pull ups 3 x 10
concentration curls 4 x 5
squat 3 x 10
upright row 3 x 10
standing leg curl 3 x 10
slight decline bench press ( plates under flat bench) 3 x 10
Abs
I may need to start in the 2 set range and see how I recover and what kind if intensity to employ based on recovery. With my limited equipment, I'm having trouble coming up with more but currently equipment is hard to come by. A simple adjustable bench would add more variety as well as more olympic plate options and the 1 inch plates for the dumbells.
Please critique and let me know if you see any holes or if due to limited selection a 3 day split would work better for overall growth.
Therefore, I think beginning with available equipment is a good place to start:
Power rack
Flat bench
Barbell with 405 lbs in 45 lb plates
adjustable dumbells : I can load at max 90 lbs on a single dumbell but there isnt enough weight to load 2. PLate selection of 1 inch plates is extremely limited
Home made single pully cable with attachments
Available for purchase based on current inventory:
Various handles for pully
cast iron plates with 1 inch hole
Based on what I've researched exercise selection and rotation of focused body parts is essential ( Nippard cites sources on this) focusing on a different muscle group each day and working all every day as well. If I can't rotate the exercises properly, a 3 day full body split seems most effective.
So the first question would be 3 or 5 day split?
Onto proposed 5 day:
day 1
Squat focus 4x5 weight adjusted to leave 2 to 3 reps in the tank on the final set
Flat bench 3x 10-12
pull ups 3 x 10
lateral raises 3 x 10
SLDL 4x 5
concentration curl 3 x 10
dumbell overhead tricep extension 3 x 10
seated calf raises plates on thighs 3 x 15
Day 2
Chest focus :
Flat bench 4 x 5
Front squats 3 x 10
barbell row 3 x 10
standing shoulder press 3 x 12
SLDL 3 x 12
dumbell curl 3 x 10
tricep cable push down 3 x 10
hanging leg raises
Day 3
Back focus
Deadlift 4 x 5
upright rows 3 x 10
squat 3 x 10
standing leg curl 3 x 10
bench press 3 x 10
barbell curl 3 x 15 (weight option limited)
Straight bar skull crushers 3 x 10
Day 4
Shoulder focus
Standing shoulder press 2x 5
Front squat 3 x 10
SLDL 3 x 10
Lateral raises 2 x 5
T-Bar Row 3 x 10
Weighted chest dips 3 x 10
seated dumbell curl 3 x 10
close grip bench press 3 x 10
Abs
Day 5
Arm focus
Close grip bench press 4 x 5
pull ups 3 x 10
concentration curls 4 x 5
squat 3 x 10
upright row 3 x 10
standing leg curl 3 x 10
slight decline bench press ( plates under flat bench) 3 x 10
Abs
I may need to start in the 2 set range and see how I recover and what kind if intensity to employ based on recovery. With my limited equipment, I'm having trouble coming up with more but currently equipment is hard to come by. A simple adjustable bench would add more variety as well as more olympic plate options and the 1 inch plates for the dumbells.
Please critique and let me know if you see any holes or if due to limited selection a 3 day split would work better for overall growth.