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3 day full body workout at home ??

  • 09-10-2012 10:52am
    #1
    Registered Users, Registered Users 2 Posts: 30


    Hey just wondering about full body workouts, can't get to the gym (cause I literally live in the middle of nowhere) but have some weights at home.

    Workout would be as follows:
    goblet squat
    lying press
    lying flies
    overhead press
    lateral raise
    bicep curls
    tricep extensions
    abs
    each weighted exercise 4 sets 8-12 reps mon/wed/fri
    but just wondering (with proper protein, carbs and fats can this exercise be done 3 times a week, I know Ill prob change it up after a while but would sticking to this be ok ?
    Thanks


Comments

  • Closed Accounts Posts: 8,722 ✭✭✭nice_guy80


    no pulling exercises?

    pull ups/chin ups
    rows
    horizontal pull ups
    deadlifts


  • Registered Users, Registered Users 2 Posts: 30 Garynev


    Thanks for reply,
    Ye I can certainly include chin ups and deadlifts, any other advice, is training like this too much 3 times a week with same routine ?


  • Closed Accounts Posts: 62 ✭✭Dka e80


    Pull ups
    Rows
    Press up
    Shoulder press
    Goblet squat
    Sl deadlift
    Lunge

    + guns and abs if you want


  • Registered Users, Registered Users 2 Posts: 3,027 ✭✭✭Lantus


    3 days is ideal. at least one between each workout day.

    so mon, wed, fri by way of example.

    target each muscle group. I would work the abs first and try to hit upper, lower, transverse, obliques and lower back.

    for main exercises

    Squat
    Bench Press
    Pulldown
    Military Press
    Upright Row
    Triceps Pushdown
    Leg Extension
    Biceps Curl
    Leg Curl

    Read more at Men's Health: http://www.menshealth.com/nutrition/abs-diet-workout-plan#ixzz28oA5MLPL


    I did this for 6 months and it really transformed me and gave me a great base strength. You can vary the exercises once you get familiar with them.

    Remember that good form and technique are far more important than trying to look good lifting too much. It should be a challenge but not so hard you cannot maintain good posture.

    Some dumbells and a door chin up bar were my only friends.


  • Registered Users, Registered Users 2 Posts: 30 Garynev


    Thanks,
    Great info there so that's what I'm gonna do
    I was messing around just lifting a couple of times a week but no proper form so I'm going to stick to this for a couple of weeks to start with to see how I get on.
    I'm kinda skinny fat so my whole idea was to try burn some fat off in the mean time, last time I tried bulking I was taking in too many carbs so I'm going to drop the carbs a little and increase protein this time


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  • Closed Accounts Posts: 8,722 ✭✭✭nice_guy80


    May I also add in...

    do these core exercises as part of your warm up (before lifting) with progressions in red
    front plank lift one hand/foot, lift opposite hand/foot, raise both feet, add weight
    side plank raise feet, add weight
    bridging raise feet, do it against a swiss ball do it with one leg
    russian twists add weight
    swiss ball knifejacks swiss ball skiiers


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