Thread: Help with total body workout routine

I've recently switched from doing split workout routines to doing total body routines. I've only been doing them for a few weeks but I feel like I have more energy throughout my routine and I like the change of pace from the splits since I feel like I was underworking my muscles during split workouts (I sometimes went 5 days before working the same muscles). I've attached a couple of sample total body workouts that I've been doing to gain some feedback. Do you feel like I'm overworking my muscles since I'm doing at least one excercise from every muscle group on every workout day? I've been doing 3-4 sets of each exercise and have been doing a two day on and one day off program. I also do Abs every day and cardio twice a week. Any feedback would be greatly appreciated. Thanks.

1. Flat Bench, squat, deadlift, chinup, dips, shrugs, dumbell curl, low row.
2. Leg press, flys, lat pulldown, incline bench, javorex complex, bent over row, hammer curl, goodmornings.
3. Decline bench, cleans, tricep extension, lunges, shoulder press, reverse grip barbell curl, rear delt extension, leg extension.

Originally Posted by theshakes

I've recently switched from doing split workout routines to doing total body routines. I've only been doing them for a few weeks but I feel like I have more energy throughout my routine and I like the change of pace from the splits since I feel like I was underworking my muscles during split workouts (I sometimes went 5 days before working the same muscles). I've attached a couple of sample total body workouts that I've been doing to gain some feedback. Do you feel like I'm overworking my muscles since I'm doing at least one excercise from every muscle group on every workout day? I've been doing 3-4 sets of each exercise and have been doing a two day on and one day off program. I also do Abs every day and cardio twice a week. Any feedback would be greatly appreciated. Thanks.

1. Flat Bench, squat, deadlift, chinup, dips, shrugs, dumbell curl, low row.
2. Leg press, flys, lat pulldown, incline bench, javorex complex, bent over row, hammer curl, goodmornings.
3. Decline bench, cleans, tricep extension, lunges, shoulder press, reverse grip barbell curl, rear delt extension, leg extension.

I'm slightly confused. Do you mean that you're doing a FBW two days in a row?

I'd do a 3 day a week /every other day program, at least at first, then you can upp the frequency after you get used to it and more experienced.

Also, work the abs as any other muscle, work them at the end of your FBW, they don't need to be worked every day.

Those are some short answers. If you want more detail, just post here or PM me if I don't show up

karky,

thanks for the feedback so far. i'm looking to workout more than 3 days a week, that's why i've been doing 2 on, 1 off. I guess my overall question is whether doing squats on day one and then doing leg presses on day two is overworking the leg muscles, or if doing flat bench day one and flys day two is overworking the chest muscles, etc., etc...

I'd check this out if I were you.
List of routines.

http://training.fitness.com/weight-t...tml#post304151

If you want to workout more than 3 days a week WAterbury's ABBH is set up like that, and so is West Side for Skinny bastards part III.

good luck.

Originally Posted by theshakes

1. Flat Bench, squat, deadlift, chinup, dips, shrugs, dumbell curl, low row.
2. Leg press, flys, lat pulldown, incline bench, javorex complex, bent over row, hammer curl, goodmornings.
3. Decline bench, cleans, tricep extension, lunges, shoulder press, reverse grip barbell curl, rear delt extension, leg extension.

as a side note, I'd always set the lifts in order of decreasing energy needed.

Therefore, squats and deadlifts would come first and I wouldn't do them on the same day.

Also, leg presses are, in my opinon, not the way to go. The only machine I'd use is a cable machine for cable rows.

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