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Newbie Trainer
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8 Posts
Discussion Starter · #1 ·
Been going gym 4-5 months now my size gains was little but my strength gains was through the roof :)

Time to change up my routine im currently bulking and i need to have a full body workout for Mon Wed Fri any suggestions? has to last around 40-60 mins aswell :)

This is what a friend suggested just want to make sure it is okay.

as you can see it has mostly compound with 2 isolation exercises

Mon and Fri

Bench press 3x10

Dead Lift 3x10

Wide grip pull ups 3x10

Military press 3x10

Trap Barbell Shrug 3x10

Leg Press 3x10

Fly Machine 3x10

Wednesday

Bench Press 3x10

Seated Row 3x10

Tricep Press down 3x10

Leg Extension 3x10

Milatary Press 3x10

Dumbell Trap Shrug 3x10

Bicep curl 3x10
 

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Out of tiny acorns grow mighty oaks! ;)
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4,191 Posts
LeeCadman said:
Been going gym 4-5 months now my size gains was little but my strength gains was through the roof :)

Time to change up my routine im currently bulking and i need to have a full body workout for Mon Wed Fri any suggestions? has to last around 40-60 mins aswell :)

This is what a friend suggested just want to make sure it is okay.

as you can see it has mostly compound with 2 isolation exercises

Mon and Fri

Bench press 3x10

Dead Lift 3x10

Wide grip pull ups 3x10

Military press 3x10

Trap Barbell Shrug 3x10

Leg Press 3x10

Fly Machine 3x10

Wednesday

Bench Press 3x10

Seated Row 3x10

Tricep Press down 3x10

Leg Extension 3x10

Milatary Press 3x10

Dumbell Trap Shrug 3x10

Bicep curl 3x10
Looks a bit of a mess to be honest.

Bench press and military press three times a week. Not for me.

If you can only train three days a week i'd look at a push/pull/legs routine or a chest/tri's, Back/bi's, legs/shoulders split.

Just my opinion though.

Nothing wrong with full body workouts though. Just got to make sure that certain excercises don't overlap (e.g MP/BP X3 per week)

Not having a go at you by any means. Just hope that helps you out a bit.

:)
 

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Newbie Trainer
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8 Posts
Discussion Starter · #5 ·
NoGutsNoGlory said:
Looks a bit of a mess to be honest.

Bench press and military press three times a week. Not for me.

If you can only train three days a week i'd look at a push/pull/legs routine or a chest/tri's, Back/bi's, legs/shoulders split.

Just my opinion though.

Nothing wrong with full body workouts though. Just got to make sure that certain excercises don't overlap (e.g MP/BP X3 per week)

Not having a go at you by any means. Just hope that helps you out a bit.

:)
Cheers just want to sort it out now so i dont do pointless months with little progress , would chest/tri monday back/bi wednesday leg/shoulder friday be good for gaining mass because thats all im looking for really?
 

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Out of tiny acorns grow mighty oaks! ;)
Joined
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4,191 Posts
LeeCadman said:
Cheers just want to sort it out now so i dont do pointless months with little progress , would chest/tri monday back/bi wednesday leg/shoulder friday be good for gaining mass because thats all im looking for really?
Perfect in my opinion.

It's not really about what routine/split you follow though.

It's about the work you put in whilst in the gym and the food you eat.

Good luck with it.
 

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Newbie Trainer
Joined
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56 Posts
Try something like:

A

Bench

Deadlifts

Pull Ups

Front Squats

B

Squats

Dips

OHP

Rows

Repeat

Do as often as u like as long there's at least 1 day rest between

when it comes down to arms and abs fit in where u see fit but don't over-do it, the odd set of curls, skulls, etc will be sufficient.
 

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Gym Addict
Joined
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231 Posts
Day one

deadlift

d/b press

pull ups

power snatches as a finisher

Day two

squats

d/b rows

bench

farmers walk as a finisher

Day three

power cleans

chins

dips

walking lunges as a finisher..
 
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