I need a good fullbody workout

[MrSuperMan]

I been off from training for some time. I'm grtting back at it. I want to start a full body rutine that I can do 2 or 3 times a week. I what to put some serious size and stregth on. my current status is 5'11.5" 200lbs
about 10 or 12 % BF. I started training in 97 and have been off and on ever since. My begining stats were 5'11.5" 145lbs 8%bf. I paln on starting a cycle in about two months. but I need to be back in shape. all help will be great

Thanks
MSM

 

[josh81]

You've gotta train more than 2 times per week in order to put some serious strength and size on bro...I can hook you up with a 4 day split if you'd like though..
Day 1: Chest, calves Abs
Day 2: Quads, hamstrings, and back
Day 3: Biceps, Triceps, Abs
Day 4: Delts, Traps
Day 5: Rest
Day 6: Repeat

 

[hornedfrogs07]

Compound movements. Bench, squat, DL, Incline, etc.

 

[nabiller]

putting on size i would say working out each muscle a couple times a week is good, so if you can do a GREAT workout and have enough energy to complete a full body work out 2 times a week it should be enough... however... i try to do like ~12 SETS on each muscle group per workout. but if you do full body workouts then your lookin at bi's, tri's, chest, back, delts, legs (usually about 9sets on quads, 6 on calves and 3 on hams)... your lookin at a total of 75 sets PER WORKOUT... that would take forever and you would have to be on speed to have that much energy.... INSANE!!!

i also do a 4day repeating workout, chest/stoumach, back/delts, bis/tri's, legs, repeat

 

[slobberknocker]

Monday
deadlift
row
shrug
curl

Wednesday
Bench
Incline
Military press
tricep pushdowns

Friday
Squat
stiff leg deadlift
abs

2 to 3 sets of 5 on everything, not counting warmups.

 

[kube]

i think he wants a full body workout. in that case bro, i recommend you head over to www.hypertrophy-specific.com i have been using HST for a while now and i am getting great results. this after about ten years experimenting with countless splits, fucking around with volume, etc. give it a shot bro. i have broken all my strength and size plateaus. and i used it for the first time with Anabolic Androgenic Steroids (AAS) a few months ago and can honestly ell you i was very impressed. my strength went through the roof and i put on some quality muscle. 28 pounds in ten weeks.

 

[MrSuperMan]

i think he wants a full body workout. in that case bro, i recommend you head over to www.hypertrophy-specific.com i have been using HST for a while now and i am getting great results. this after about ten years experimenting with countless splits, fucking around with volume, etc. give it a shot bro. i have broken all my strength and size plateaus. and i used it for the first time with Anabolic Androgenic Steroids (AAS) a few months ago and can honestly ell you i was very impressed. my strength went through the roof and i put on some quality muscle. 28 pounds in ten weeks.

Could you give me an example of your rutine
Thank You

MSM

 

[Injectyourspinach]

I like Slobberknocker's split, but If I had to do full-body workouts, I would do something like this.

1. FULL Hamstrings-to-Calves Front Squats
2. Romanian Deadlifts
3. Weighted STERNUM (touch lower chest to bar) Chin-ups (add in negatives and Sternum Supinated Grip Pulldowns until you can do at least 10 full reps in this fashion)
4. Dumbell Incline Bench Presses