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Forum » Lifters Only: Post Your Full Body Workout Routine ITT (srs)
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Thread: Lifters Only: Post Your Full Body Workout Routine ITT (srs)

post 1650317323 11-06-2021, 02:57 PM
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Lifters Only: Post Your Full Body Workout Routine ITT (srs)

Lifters only: incel, non-lifting cucks can gtfo. I'm going to go back to a FB workout next week. Looking for ideas on how to set it up/run it from the last few aesthetic kents remaining on the misc. I'm an intermediate lifter, so I don't need to do stronglifts or rippletoes (sic) type of crap.
post 1650317723 11-06-2021, 03:04 PM
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lol came in to post

squat variation
press variation
pull variation
arm isolations

3x3 or 3x5 or 5x5 or 3x8 etc etc for rep ranged on compound movements, if you are intermediate you shouldn't need to ask this question
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post 1650317753 11-06-2021, 03:04 PM
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Workout
Daily - 7 Days/Week
1. Flat Bench Dumbbell Press - 50s - 3x12
2. Standing Alternating Dumbbell Curls - 25s - 3x12
3. Flat Bench Dumbbell Flyes - 50s - 3x12
4. Pull-Ups - 3x12
5. Captain's Chair Leg Raises - 3x12
post 1650318183 11-06-2021, 03:12 PM
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On Sundays at the gym I do full body. One exercise per body part for 3 reps.

I switch some stuff up week to week. Pretty much use all machines since I don't have here at home.

Quads: Leg ext, leg press or hack squat
Hammies: Lying hammie curl or sitting hammie curl
Calves: Standing calf raises on machine
Inner and outer abductor machine
Bi's- Curl bar or cable machine with rope
Tri's- Rope pull downs or the press down machine
Shoulders- Face pulls
Back- Pull downs or assisted pull ups
Finish with back hyperextension
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post 1650319703 11-06-2021, 03:40 PM
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Originally Posted By Techriding101⏩
lol came in to post

squat variation
press variation
pull variation
arm isolations

3x3 or 3x5 or 5x5 or 3x8 etc etc for rep ranged on compound movements, if you are intermediate you shouldn't need to ask this question
Would something like:

Workout A:
Squat 3x6-8
Bench Press 3x6-8
Weighted Pullups 3x6-8
Curls 3x8-10 SS Facepulls 3x10-15
Tricep Extensions 3x8-10 SS Shoulder Laterals 3x10-15

Workout B:
Front Squat 3x6-8
Incline Bench Press 3x6-8
Landmine Rows 3x6-8
Curls 3x8-10 SS Facepulls 3x10-15
Tricep Extensions 3x8-10 SS Shoulder Laterals 3x10-15

Be solid then or what am I missing? Sounds too simple, but maybe I'm overthinking it
post 1650319933 11-06-2021, 03:44 PM
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Really don't do them unless something is wrong with me or I've been struggling just to get myself into the gym and moving.

But when I do I basically superset exercises based on bodypart

1. Chest exercise with tricep exercise
2. Back exercise with bicep exercise
3. Shoulder exercise with leg exercise

Repeat one more round of that for 6 total exercises. Usually do 3 or 4 sets per.
"One day I won't be able to lift any more. Not I won't want to lift. I mean physically unable. That day could be decades from now or it could be tomorrow. All I know is that's the day I'll wish I could lift more than ever. The day I'd give anything for one more workout, one more set, or one more cardio session. So go hard and enjoy every workout, every set, every rep. Because one day you will wake up and you will never get it back."
-SoutheastBeast1
post 1650320543 11-06-2021, 03:52 PM
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I start out leaning against a wall with one arm and pulling up a heavy weight towards my chest, idk the name of this exercise but I keep good vertical lifting form

Then I pick up two heavy weights in each arm and walk back and forth, works my chest, arms, and legs

After that I will pick up barbells or something really heavy and do squats, and finally sit-ups and planks for core

It works really well and I'm getting stronger every day, eating lots of protein. I used to be more scientific and specific with it, but this works better.

I lift weights like this first thing in the morning out of bed until my body fails, and then I run as far as I can until my body fails.

I am thinking of getting some heavier objects and maybe becoming a competitive strongman but idk if the sport is already corrupted by roids, making it necessary to use roids to compete

Am getting phucking huge and it feels awesome, I started lifting in 5th grade and quit after high school, and I was really scientific and particular about lifting back then

made slower progress back in those days as I neglected sleep and limited myself to a specific number of sets and reps, it kept me from pushing beyond to the next level

been lifting for a year now like this and I'm getting phuckin huge it's awesome
Beans. Cleans. Gasoline.
post 1650323303 11-06-2021, 04:36 PM
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Originally Posted By imbeingcereal⏩
Would something like:

Workout A:
Squat 3x6-8
Bench Press 3x6-8
Weighted Pullups 3x6-8
Curls 3x8-10 SS Facepulls 3x10-15
Tricep Extensions 3x8-10 SS Shoulder Laterals 3x10-15

Workout B:
Front Squat 3x6-8
Incline Bench Press 3x6-8
Landmine Rows 3x6-8
Curls 3x8-10 SS Facepulls 3x10-15
Tricep Extensions 3x8-10 SS Shoulder Laterals 3x10-15

Be solid then or what am I missing? Sounds too simple, but maybe I'm overthinking it
I'd add deadlifts once a week and program looks gucci. I'd also add in barbell shoulder press into one of your push swaps.

Also would also add some variation to rep ranges on your compound movements. But I like hitting triples because strong = fun so to each their own i guess
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Disclaimer: all content posted by Techriding101 is purely for roleplay purposes
post 1650323643 11-06-2021, 04:41 PM
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Full Body is no good bro, you don't get the intensity and warming up is a lot harder
post 1650324573 11-06-2021, 04:57 PM
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Originally Posted By imbeingcereal⏩
Would something like:

Workout A:
Squat 3x6-8
Bench Press 3x6-8
Weighted Pullups 3x6-8
Curls 3x8-10 SS Facepulls 3x10-15
Tricep Extensions 3x8-10 SS Shoulder Laterals 3x10-15

Workout B:
Front Squat 3x6-8
Incline Bench Press 3x6-8
Landmine Rows 3x6-8
Curls 3x8-10 SS Facepulls 3x10-15
Tricep Extensions 3x8-10 SS Shoulder Laterals 3x10-15

Be solid then or what am I missing? Sounds too simple, but maybe I'm overthinking it
You're missing deadlifts and OHP for starters.
post 1650325883 11-06-2021, 05:22 PM
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Originally Posted By BenMcLeodNZ⏩
Full Body is no good bro, you don't get the intensity and warming up is a lot harder
Why do people say FB is no good for natties? The main reason I'm looking at it is otherwise I'm doing PPL where I'm in the gym 6x a week just doing lifting. I have pretty limited time bc of my work, so I don't know how I'd find time for cardio/stretching, etc. if I am in the gym that long.
Originally Posted By Techriding101⏩
I'd add deadlifts once a week and program looks gucci. I'd also add in barbell shoulder press into one of your push swaps.

Also would also add some variation to rep ranges on your compound movements. But I like hitting triples because strong = fun so to each their own i guess
Originally Posted By Cass40⏩
You're missing deadlifts and OHP for starters.
How necessary are DL/OHP? I hate DLs because I've hurt my back 1 too many times doing them. OHP to me is kind of worthless because I feel like my delts get good work from bench presses and then side laterals help them pop out more than direct shoulder compounds too.
post 1650326353 11-06-2021, 05:30 PM
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Did this with a few extras added in like lateral raises and direct arm work

A young bull and an old bull were standing atop a hill looking at a bunch of heifers in a field below.

The young bull says "Let's run down this hill and fuk one of those heifers."

The old bull replies "No. Let's walk down there, and fuk them all."
post 1650326433 11-06-2021, 05:31 PM
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Originally Posted By imbeingcereal⏩
Why do people say FB is no good for natties? The main reason I'm looking at it is otherwise I'm doing PPL where I'm in the gym 6x a week just doing lifting. I have pretty limited time bc of my work, so I don't know how I'd find time for cardio/stretching, etc. if I am in the gym that long.





How necessary are DL/OHP? I hate DLs because I've hurt my back 1 too many times doing them. OHP to me is kind of worthless because I feel like my delts get good work from bench presses and then side laterals help them pop out more than direct shoulder compounds too.
squats are more dangerous for your back than deadlifts

are you sure you know what you are doing?

brb make thread asking for advise on a routine
brb ignore all advise and post a routine asking for critiques
brb ignore all critiques
brb you are obviously clueless and aren't looking for any real advise so what is the point of the thread

Dear misc I don't like deadlifts and overhead press is my routine still ok?
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post 1650326803 11-06-2021, 05:38 PM
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Squat (SSB) 3x5-10
Bench 3x5-10
Deadlift 1x5
OHP 3x5-10 (adding push presses when fatigued)
Barbell row 3x5-10
Pull-ups 3x5-10
Pushdowns 3x8-12
Barbell curl 3x8-12
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
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*No fap crew*
post 1650326903 11-06-2021, 05:40 PM
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Haven't done in awhile cuz I do upper/lower, but my last fullbody I was doing a Medium/Light/Heavy kind of thing 3 days a week

Medium Day:
Squat
Incline
Deficit Deadlifts
BW Pull-ups
Arms/Abs

Light:
Squat
OHP
Shrugs Or RDL
DB Bench/Rows
Abs/Arms

Heavy:
Squat
Bench
Deadlift
Weighted Chins
Abs/Arms
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post 1650327053 11-06-2021, 05:43 PM
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bodybuilding split > full body

brb chest & calves
brb back & traps
brb shoulders & arms
brb quads and hams
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post 1650327173 11-06-2021, 05:45 PM
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Ham curls & calf machine 4x
Squats & bodyweight calves 5x
Weighted pull ups 6x
Ohp & reardelt pec dec 3x
Weighted dips 3x
Barbell curl 4x
Leaning side laterals 4x
Overhead extensions 4x

——————————————-
RDLs & standing calf raise 5x
Leg extensions 4x
Barbell rows 6x
Weighted dips & facepulls 3x
Seated ohp 3x
Hammer curls 4x
Side leaterals 4x
Skull crusher 4x
1096 ng/dl
post 1650331983 11-06-2021, 07:11 PM
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Originally Posted By Techriding101⏩
squats are more dangerous for your back than deadlifts

are you sure you know what you are doing?

brb make thread asking for advise on a routine
brb ignore all advise and post a routine asking for critiques
brb ignore all critiques
brb you are obviously clueless and aren't looking for any real advise so what is the point of the thread

Dear misc I don't like deadlifts and overhead press is my routine still ok?
Why you so mad dude lmao? I'm just asking questions. Feel free not to respond instead of getting buthurt. Also loled at "squats are more dangerous for your back than deadlifts".
post 1650339423 11-06-2021, 09:33 PM
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Upper/Lower is superior to full body.
post 1650340513 11-06-2021, 10:00 PM
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I do FB one day, and cardio the other. Have been ecstatic with the results - I do the traditional barbell lifts plus some ancillaries and a shoulder blast.

Full body day (with obvious warmups):
- 3x5 squats
- 3x5 deadlifts
- 3x5 bench press
- 3x5 seated calf machine
- 3x5 weighted chin-ups
- 3x5 seated row pull

I'm usually able to knock this out in 30 min to 45 min. I don't dilly-dally, my rest periods are usually 1 minute or less. After I finish the above, I do my shoulder blast before leaving:
- 3x5 upright barbell row
- 3x5 dumbbell arnold shoulder press
- 3x5 dumbbell lateral raise
- 3x5 delt fly machine
- 3x5 front upright rope pull

I'm usually able to knock that out in 20ish to 30 min. All in all a little over an hour in the gym.

Cardio day:
- Jog on indoor track
- Various ab exercises, with focus on hanging crunches
-------------------------------------------------------------------------------------------------------------------------------------
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post 1650408133 11-07-2021, 11:59 PM
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#21
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Originally Posted By imbeingcereal⏩
Why do people say FB is no good for natties? The main reason I'm looking at it is otherwise I'm doing PPL where I'm in the gym 6x a week just doing lifting. I have pretty limited time bc of my work, so I don't know how I'd find time for cardio/stretching, etc. if I am in the gym that long.
Do 1 set training if you want to save time. It's seriously better anyway because you know with only 1 set there is no reason to hold back.
I do 1 set per exercise and generally 2 sets per muscle group less than once a week as a natty and it's fine.
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