Ok, so i first posted this routine in my Diary
Monday: Cardio + Weight Training (upper body)
Tuesday: Cardio
Wednesday: Cardio + Weight Training (lower body)
Thursday: Cardio
Friday: Weight + Cardio (core work)
Saturday: Break
Sunday: Cardio

Weight Training Upper Body:
-Push Ups
-Bicep Curls
-Tricep Dips

Weight Training Lower Body:
-Inner-Thigh Leg Lifts
-Standing Saddlebag Toner
-Kick Butts (lay on stomach with legs together and slowly lift thighs off the floor and then slowly lower the legs again)
-Stuats
-Lunges

Abs
-Lowerab Lift
-Bicycle crunches
-Tmmy pull/leg push

Stingo told me that i would mostly likely respond well to a 3x a week full body workout....the problem is that i would not know what that would look like.
I do not know how to plan one for myself.
Ive done a lot of research already, and i know a lot of exercises. SO im not interested in getting a link as a reply, what i would love is for someone to give me an example of a full body workout, and i would then be able to customize it for myself.
Thanks to anyone who helps!

This is my diary: but i have just begun to update again so there i guess this isnt a lot off help lol
http://training.fitness.com/diary/da...ary-16748.html

This is the one I currently do M-W-F. I take spinning class Tu and Th for cardio and on M-W (and sometimes F) do either half an hour on the elliptical, or half an hour on the treadmill.

Chest Press on Stability Ball 1x12@35
Bent Row 1x12@35
Squat and Overhead Press 1x12@25
Hammer Curl on 1 Leg 2x12@15
Skullcrushers on Stability Ball 1x12@25
Cross Chop with Squat 2x12@25
Pushups with Leg Lift 8
Reverse Fly 1x12@20
Step Up with Front Raise 2x12@15
Bicep Curl 1x11@30
Dips from the Bench 1x12
Obliques on Stability Ball 2x10
Ball Bridge - 1 minute
Crunches on Ball 1x12@8
Hip Raise (Legs on Stability Ball) 1x12

ok I fulll body workout routine could look like this

Squat
bent over row
dumbell press
walking lunges
military press
assisted dips or dips off a bench
dumbell curls
ab work if needed

or

dumbell thusters
deadlift
barbell bench
assisted chins/pullups,
skull crushers
ab wrork

As you play rugby leg work is all important as this is where the power comes from,if you have access to a glute ham raise machine add this to your routine and if you can get someone to show you proper form on good morning they would be great aswell ideally if you can olympic lifting would be great.

truthfully for me a good full body workout is one that is done with as little exercise as possible but one where each session is slighlty different from the last.
anyway you have come alon way so far and have the results to show for it so good luck with the programme

Well while I understand you don't just want links the reason we do that is because everyone has different goal, different weight needs, different postural problems and so forth. It is somewhat unethical to just give you a routine not knowing what your body is capable of. When I design a program for a client I take in a endless amount of information and tests before providing them with their needed program. That is why here we offer up advice on your chosen program and recommend pre-made programs not just to give you exercises, but for you to read why you should be doing them. Almost a personal training crash course if you will.

So all being said the program you posted doesn't offer enough frequency, and is lack on proper set/rep set up and compound focus. Here are some pre-made programs and articles you can look at to better understand on building a routine. I always say if you can't shift through an article then how can you possibly shift through a program

http://training.fitness.com/womens-w...1-a-18766.html
Testosterone Nation - Total-Body Training
Testosterone Nation - 10 x 3 For Fat Loss

After looking at those articles you will see a running theme.

Waterbury has a lot of full-body workouts on T-nation.

You can also do Anti-Bodybuilding Hypertrophy I & II, Waterbury Method, Art of Waterbury.

There is also Homegrown Muscle (aka HGM).

Remember, gaining muscle and/or losing fat is a function of diet, so you can do a hypertrophy program and if you're eating at a deficit, you'll lose the fat.

Any reason why you're doing 20 exercises at one set each?


Lets not forget this one Cynic "New Rules of Lifting," by Lou Schuler and Alwyn Cosgrove.

Not to hijack the thread but... I'd have to ask the gal who set up my program for the particulars, but I think it's designed to build overall everyday fitness (as opposed to bodybuilding?), and to work the muscles from a variety of angles.

Ironically enough I ordered the Schuler/Cosgrove book earlier today.

Edited to add - the program is also intended to improve balance, something I've always been weak at.

Yeah, my hams are still sore from last week's workout.

There is also Waterbury's new release "Muscle Revolution."

Ok well i appreciate all of the responces ive goten! I will be working on making a new full body routine and i think i might have a personal trainer at my school's gym help me. thanks a million!

A personal trainer setting up your program would be an excellent idea. Post the resulting program to your diary when you get it.

Edited to add: Spoke to my trainer today - general, overall fitness is the aim. I could do more sets if I wanted to but due to time and scheduling constraints (my lunch hour at work), I've been doing 1 set per exercise. As it is, it takes me about 45 minutes to finish the program which fits into that time slot well. She did however suggest focusing on one muscle group for a couple of months to give me a goal to shoot for, so I decided to go with the chest muscles.

So you mean you're only working your chest for a couple months?

No - doing the routine as written, except removing the press on the ball and the pushups and replacing it with 3 sets of bench presses (at the start of the routine). My trainer told me it'd give me a goal to focus on and the workout would still be done within my lunch hour.

Just the break in is putting a hurting on me!

You would benefit more from multiple sets of compounds rather than single sets including curls and skull crushers. You're gonna love that book!