Full body workout?

ForeverYoung90

Hi Im aiming to lose some weight and tone up. Ive been doing this full body workout mon,wed,fri for six weeks.

chest press
shoulder press
lat pull down
dumbell curls
leg curls
leg extensions
ab cruncher
back extensions
tricep pushdowns

I then do 30 min cardio after completed.
My diet is clean and I have seen results already.Thoughts?

josealdo

you should split it , so you can give it 100%

monday - chest and triceps

wednesday - squats , leg extensions , calf raises / seated calf raises .

friday - deadlifts , bent over rows , seated cable rows / dumbells bent over rows

3-4 sets or 8 to 12 reps , all to failure
,5 minutes cardio before and 30 after plus stretching .

works for me .

tmc86

figs666 wrote: »

you should split it , so you can give it 100%

I'd agree with Figs - you should split the workout, different muscle groups for different days so that you can give a lot more focus and attention on each group. By splitting it you can also add in more exercises

Since you are at the end of a 6 week program I'd mix it up a bit now as the body gets used to the same exercises over and over. New exercises and regimes will keep the body guessing and therefore working harder so essentially you should see imporved results.

Also you could introduce more free weights as opposed to the machines. e.g switch chest press with a dumbell bench press, shoulder press with dumbell shoulder press. This helps to ensure that all muscles are working to the same degree rather than say your right arm compensating for your left on the shoulder press (if you are naturally right handed).

Free weights demand more control and better form which will help you to tone better and encourage your body to work harder.

Michael 09

ForeverYoung90 wrote: »

Hi Im aiming to lose some weight and tone up. Ive been doing this full body workout mon,wed,fri for six weeks.

chest press
shoulder press
lat pull down
dumbell curls
leg curls
leg extensions
ab cruncher
back extensions
tricep pushdowns

I then do 30 min cardio after completed.
My diet is clean and I have seen results already.Thoughts?

While I work to a body split myself, the fact that you're getting results from this answers your own question - stick with it if it's working.

Also that 'change every 6 week' thing is nonsense in my opinion. The only time you need to change is if you're not getting results.

tmc86

Michael 09 wrote: »

Also that 'change every 6 week' thing is nonsense in my opinion. The only time you need to change is if you're not getting results.

From my experience it isn't nonsense - you may still get results but you'll achieve faster and better overall results by changing programs and exersises.

The above workout is not a full body workout, it hits the main muscle groups but there are always improvements to be made.

The OP cited weight loss and toning up as their objectives and I think that by introducing new & different excersises they'd be able to lose more weight and achieve a better toned body.

i.e. If the OP continued their program for another 6 weeks would they achieve the same results as someone who switched to a new program to include new excersises such as squats, deadlifts, variations on the above such as incline press, decline press etc?

But as they say its what works for you. I just think that there are so many excersises out there that you'll benefit more if you mix it up.

SteelyDanJalapeno

Revend wrote: »

Al these workouts are perfect for body. Well according to me cardio exercises are complete body workouts. Running,swimming,cycling,jumping rope and jogging are best workouts for complete body.

Surely depends on what your looking for?

Resistance and bodyweight exercises trumps everything in my opinion.

generic2012

I lost weight over the last few weeks (for football, so maintaining/improve strength is a priority) using this system.

Monday - Upper
Tuesday - Lower
Wednesday - Off
Thursday - Upper
Friday - Lower
Saturday and Sunday - Off

The most important thing is the decreased calories/increased protein intake. If I was adding muscle without worring about fat gain I would keep Monday - Wednesday the same and Thursday, Friday, Saturday would be push, pull, legs days (recovery and intensity would be increased because of calorie surplus).

When doing the workouts lift heavy and take shorter breaks than you would when trying to build strength (30-60 seconds as opposed to 2-3 minutes). It is difficult to do this for all upper body parts due to lowered energy levels and time consumption. To combat this use compound movements (as the main exercises) and supersets (eg, doing a set of pull ups followed dips, lat pull downs followed by bench press, bicep curls followed by tricep pushdowns etc.). Compound movements will recruit more muscle at once which will save time, increase heart rate and maintain/increase muscular balance which will reduce injuries (and increase the release of beneficial hormones for fat loss and muscle gain such as testosterone and human growth hormone, although it hasn't been scientifically proven that increased blood levels of these hormones are of any benefit), while supersetting will save time, increase heart rate and allow maximal rest for each muscle group. So for example if you do a set of lat pull downs, wait 30-60 seconds, do a set of bench press, wait 30-60 seconds and do another set of lat pull downs you will be increasing the amount of work done per hour, or however long long you workout, will be increasing your heart rate by the small amount of time between sets but will be giving each muscle group worked ample recovery time, which will allow near maximal strength every set.

This method of working out will also increase adrenalin which might make you rush reps or rest intervals but just maintain rep speed and a consistent rest between excercises. I strongly agree with Michael_09 in regards to changing up your routine. Take note of your exercises, sets per exercise, reps per set, weight per rep and rest interval. I think 6-10 rep range is the best all rounder so pick a weight that you can only lift 6 times per set. Each time you workout you should be either increasing reps or weight. So when you can lift a weight 10 times (with perfect form) jump up to the next weight. This allows for consistency but also keeps the body having to work.

Best of Luck!

And squat and Romanian deadlift on leg days!

spodoinkle

Best advice is to avoid using the phrase 'toning up'

As mentioned, if its working for you, stick with it. I train full body 3 days a week as well, squats, deadlifts, overhead press, pull-ups, shrugs, dips, rows. If you could move on to compound movement such as these, you may find them more benificial.

RidleyRider

I read the thread title and all I could think of was insanity.

ForeverYoung90

Thanks for the replies lads. Ive been doing tricep pushdowns but not making much progress with it. What are good alternatives?

RidleyRider

ForeverYoung90 wrote: »

Ive been doing tricep pushdowns but not making much progress with it. What are good alternatives?

Not giving up so early in the game would be one alternative. You're not gonna make huge gains a week into an exercise, give it time.

ForeverYoung90

RidleyRider wrote: »

Not giving up so early in the game would be one alternative. You're not gonna make huge gains a week into an exercise, give it time.

Well 6 maybe?:o

RidleyRider

ForeverYoung90 wrote: »

Well 6 maybe?:o

Then you've just got weak triceps:pac:

When I wanted to put a bit of mass on my triceps, granted there not huge now, I did skull crushers. Properly hit the tricep.

Saying that I wouldn't stop doing push downs either.

tmc86

RidleyRider wrote: »

Then you've just got weak triceps:pac:

When I wanted to put a bit of mass on my triceps, granted there not huge now, I did skull crushers. Properly hit the tricep.

Saying that I wouldn't stop doing push downs either.

yeah, I love skull crushers! I also do tricep pushdowns, overhead tricep extensions (cable or dumbell) and tricep dips so there are a few ideas.