Advice on 3 day full body routine

[MaximusIV]

Hi gentlefish, first post so please dont hurt me

i've been training for a while now but recently i fell into a routine that i'm in love with. I'm sure its not right so i'd like some of you learned gentlefish to tweek it please

10 mins treadmill warm up

superset 1
bench press (around 15-20 reps but to failure)
swiss ball dumbell flys (around 10 reps but to failure)
tricep rope pulls, 20 reps

i normally do 3 rounds with 2/3 mins rest after the tricep pulls

superset 2
narrow grip seated row (around 15-20 reps but to failure)
wide grip seated row(around 15-20 reps but to failure)
straight arm lat extension ( 5 reps)

3 sets, rest 2/3 mins

dead lifts by themselves - 3 sets, 5 reps, as heavy as i can go

super set 3
shoulder db press, 10 straight up and down, 5 with 1 arm held high so your pressing one side then the other.
seated shoulder raise with a plate ( 10 reps ish)
rear dumbell delts, 10 reps ish)

done!

i'm looking to tone/loose fat. i know that the routine is'nt correct which is why i'm here but i enjoy the whole superset thing as opposed to doing a set then sitting for 2 mins, i find that boring.

"help me master obione, your my only hope!"

 

[y4sm4ny]

i like super sets as well but that sounds like a lot though. especially super setting the same muscle three times. add a lateral raise exercise since you have 2 front delts exercises.

do something like military press with a narrow grip seated row followed by bench press.

try to mix up the work so you dont over fatigue the same muscle group.

instead of doing shoulder,shoulder,shoulder, do a shoulder/back/leg/chest etc.. thats just an example. looks good though just switch it up.. good luck with the results.

 

[MaximusIV]

i thought that this was based more on giant sets not super sets?

 

[CuriousNewb]

I've done a lot of full body, 3x per week lifting with lots of supersets. It'll get you strong and lean if you do it right. Its also incredibly easy to overtrain doing it. To critique your plan, I would say A. You cant do the exact same exercises 3x per week every week. You'll plateau super fast and overtrain. You need to rotate exercises in order to do full body 3x per week. B. You need more leg work and much less shoulder work.

Now I consider Chad Waterbury to be the king of full body 3 day a week routines. Heres a free one.

T NATION | Total-Body Training

Check out his book 'Huge in a Hurry', its all full body 3 day a week routines, lots of different ones.

Remember, training that often, more is not always better. You need to keep volume per workout relatively low.

 

[CuriousNewb]

I'd also say that these are good for getting strong, being lean, athleticism, MMA, etc. If your goal is to get freaky big like a bodybuilder, this probably isn't the ideal routine. Although, everyones different, and it may work well for you for that too. If you wanna grow, or if you want an 8 pack, either way diet is 70% of your results. Good luck bro, go to barnes and noble and check out that book, you dont have to buy it just go look at it.

 

[MaximusIV]

many thanks for the link. I've had a read and in comparison to what i'm doing its half the routine! I must be way over training.

I'll have a go at it for 4 weeks and see how it feels.

The aim is to be fitter and healthier. I hate the cardio side of things, row machine, tread mill, cross trainer so i thought if i worked harder in the gym with more reps, less time between it would be similar to doing cardio - a little like circuit training.

 

[CuriousNewb]

yeah man, in my opinion these are great programs for athleticism. Full body moves like squat and deadlift variants and push and pull movements are awesome for coordination and overall strength. Good luck to ya, and hey, when you find a routine that you like using and that you get stronger with, follow it until you stop improving then change it up.

Oh, and Waterbury has many more routines on t-nation thaf you can check out for free also. That just struck me as a good one that I like and that sounded consistent with what you were asking about.

I also think you could break those 6 exercises down into 2 tri-sets if you want, say [push/pull/squat variant] then [deadlift variant/tris/calfs] or something like that.

 

[micalhassi]

I like super sets but it is only in a condition when build a strong and healthy body. Supper sets not suitable for every one it is good for those who have skinny body. But think it is too much work out.

 

[MuscleMind]

I like super sets but it is only in a condition when build a strong and healthy body. Supper sets not suitable for every one it is good for those who have skinny body. But think it is too much work out.

Supersets are great for building and toning.

 

[uphigh]

Nice looking routine.