I have a good weightraining routine that I am starting up Monday, but I always have hard time deciding which body part to start with. I like full body workouts in one session. Does it matter which muscle order I lift weights in? Most of my exercises except for the balance ones have multiple muscles used, so I do not know for sure what order. Also, does it matter how long your in the gym for? In the morning - I want to be there no longer than an hour and a half. (the monday/wednesdays I want you to look at)

Here is my routine...
Monday/Wednesday upper body 80% of max ..2x8-12
Rotator Cuff Exercises - Rotator Cuff Exercises -- familydoctor.org
Chin Up (Middle Back, Biceps)
Inverted Rows (Chest)
Dips (Triceps and maybe chest as well depending how I am doing it)
Cable Push Pull (Hips, Obliques, Shoulders, Elbows)
Wrist Workout (Wrist, forearm)
Deadlift (Lower Back, Glute)
Bent Over Row - (Whole Back)
Shoulder Press (Shoulders)

only will be done Monday's and Friday's - Core Workout (Whole core) - SI.com - SI Players - NFL Workout: Fast and Furious - Tuesday October 31, 2006 11:48AM


Above is in the morning, and when I get home from school I can do the medicine ball workout against the bricks outside in the back because I cant do it at school.
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Tuesday/Thursday lower body (done in order)
4 laps of cardio warm up and stretch
Agility Footwork with agility ladder
sprint work
jump rope workout

Balance - One legged box squat, single leg squat, squat touchdown, in and out bench hip rotation, one leg romanian deadlift, back squat, Cable Hip Rotation (all 4 ways)
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Fridays
Rotator Cuff exercises Rotator Cuff Exercises -- familydoctor.org
Resistance Band exercises

Saturdays - Agility footwork with agility ladder/park and sprint work
Balance - One legged box squat, single leg squat, squat touchdown, in and out bench hip rotation, one leg romanian deadlift (all 4 ways)

sundays - rest

Overtraining.

Especially in that stupid ab workout. 250 reps in 7 min? Come on. To be honest, I looked at it for like 2 min before I went to the swimsuit models section.

I am still not sure if I am going to do that ab workout. maybe some of it, but not all of it. 250 reps is too much. your right about that. I'm just pulling the important exercises out of it for the core.

and why is this considered overtraining? how can I break it down where its not overtraining?

Well for one thing, you don't need 3+ big compounds for the same muscle groups. You have multiple single leg work on the same day, one is usually enough. Same story with your pulling movements (chins, rows, etc). Too much.

I would say to make that an Upper Pull / Upper Push / Legs split instead. Upper pull would consist of Back/Bi's, Upper push with Chest/Shoulders/Tri's and legs wtih Quads/Hams/Glutes/Calves.

Each should have 3-4 compound movements and maybe 1-2 isolation if necessary, don't overtrain your body.

how many exercises should I limit to during one weightraining session alone, and how much rest in between? I usually do a 10 second stretch on each side (left and right) in-between sets and going to the next exercise. I stretch whatever muscle I was weightraining with twice before going to the next exercise for the next set of muscles.

and the reason why there are a few balance exercises is because my balance sucks and I need to work on it, but I'll split the balance to tuesday/thursday. and if I have chin up, I dont need bent over rows right? and I am taking out shoulder press, and putting in lateral raise/front raise for deltoids.

this is what I have now currently. I was reading exrx.net on how many exercises should be during one session (around 10 it said)...

10 exercises
Rotator Cuff Exercises..4 of them - http://familydoctor.org/265.xml
Chin Up (Middle Back, Biceps)
Bench Dips (Triceps, Chest)
Lunges (Quadriceps, Glute)
Cable Push Pull (Hips, Obliques, Shoulders, Elbows)
Wrist Workout (Wrist, forearm)
Deadlift (Lower Back)
Lateral Raise/Front (Shoulder)
Core Workout (Whole core, and I am only picking a couple core exercises from this site) SI.com - SI Players - NFL Workout: Fast and Furious - Tuesday October 31, 2006 11:48AM
Balance - squat touchdown, one leg romanian deadlift (all uses weights, so its mon/wed). Only monday and wednesday I do weights.



Tue/Thurs one legged box squat, single leg squat (does not need weights)

I'm doing a pre-made and the order varies:

Squat or deadlift (depending if it's A or B)
Pull or Push (depending on whether it's A or B).
Combo Hip Work or Lunge (depending)
Push or Pull (depending)
Lunge or Combo Hip/pull (depending)
Twist