Some routines

[[S]alvatore]

Here's some basic routines that I've found over the last year in case any of your current regimes have become stale.

Beginner routine

Squat 3x10
Bench 3x8
Row 3x8
OH Press 3x8
Stiff leg deadlift 3x8
Curls 3x8

Squat 2x20
Overhead press 3x10
Bent over row 3x10
Bench press 3x10
Stiff leg deadlift 3x15
BB curl 3x10
Dips 3x10

For skinny guys

Squat - 1x20,1x15
Flat/Incline Bench - 2x8
Bent over row - 3x8
Overhead press - 2x8
Chin ups - 2x failure, or pull downs until you can do chins
Stiff leg deadlift - 2x8
Barbell curls - 2x8

All done 2-3 times per week.

They look very basic, but will kick your ass. It's recommended to have a training partner with the 20 rep squat routines to push you, most people will give up during a set.

A bad routine with 100% effort will give you better progress than the best routine with 50% effort.

 

[Krueg]

Basic, simple and effective.

 

[foreverAFC]

i prefer these types of full body workouts as well, ive had some good results with similar routines, i cant imagine spending 1 hour on just chest or biceps it seems like such a waste of time

i would add some clean and press variations too and maybe some farmers walks with dumbbells too

my workout tonight was:

clean and press 4x8
deadlift 3x3
pullups 3x10
chest fly machine 3x10 with pushups right after
dip machine 3x10
calf machine 3x10
ab twists with cables 3x10 each side
farmers walks with 50 lb dumbells at the end of workout

next week i will do a similar workout but i will do squats instead of deadlifts or do rows instead of pullups

 

[user43770]

I like the routines, Salv, but I'd add in a set or two of deadlifts.