rate my full body workout

outland1985

Started with this programme 8 weeks Ago and see improvements.the 3 days a week suits me perfect so would like to stick to full body workouts. As you can see I'm not doing deadlifts or squats at the moment due to lower back and a recent knee injury
Just looking for some feedback

Seated machine rows
Lat pull downs
Dumbbell chest press
Pullovers
Shoulder machine press
Side lateral raises
Hammer curls
Skull crushers
Upright dumbbell rows
One arm dumbbell rows
Leg press
Seated calf raises
Crunches

All 3 sets 8 to 12 reps

Mellor

It's pretty disproportionate in terms of upper body to lower body.
10 Upper body exercises, 2 lower body

Fancy Bear

Correct me if I'm wrong, but 10 exercises seems excessive for a full body workout? I thought 6-8 max?

Deshi Basara

As mentioned, very little leg work.

If you're injured, that's ok - sub in unloaded lunges, bulgarian split squats.

As for upper body -

Bent Over Row / Seated Row

Bench Press / DB or BB

Pull Ups/ Lat Pulldown

Shoulder Press / DB or BB


You honestly don't need a whole lot more, no need to be doing so many exercises. Focus on a few quality moves over redundant quantity.

Throw in your arm isolations at the end if you'd like.

Best of luck in any case! Hope the back heals up soon.

outland1985

OK thanks for that ill try get more leg work in and reduce the upper body to 6 exerises and see his that goes, thanks