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[snorkles]

Hi some time ago looking at these forums I built up my Full body workout plan. Is it good? and what is it best for..cutting or bulking? (currently using 16kg dummbells,increasing 1kg every 1-2 weeks)

Chest- flat bench dumbbell press x 32 (4 sets of 8 reps)
*looking to improve my chest as it is the only part where I am not that happy with.

Shoulders- Military press x 32 (4 sets of 8 reps)
Shoulder shurgs (for traps) x 40 (4 sets of 10)

Biceps- Bicep curls x 32 (4 sets of 8 reps)

Triceps- Tricep extensions x 30 (3 sets of 10 reps)
Bench dips x 30 (3 sets of 10 reps)

Forearms- Reverse Curls x 30 (3 sets of 10 reps)

Legs- Dumbbell squats x 32 (4 sets of 8 reps)
Deadlifts x 32 (4 sets of 8 reps)
Lunges x 16 (on each leg) (4 sets of 4 reps per leg)
Calves lifts x 30 (3 sets of 10 reps)

Back- Bent over dumbbell row x 32 (4 sets of 8 reps)

obviously I start with the larger muscles and do the compounds first. takes me about 1 hour.

as for the abs I do the basic-

leg raises x 60 (reps of 20 per set),
weighted situps with the dummbell x 45 (15 reps per set) and some crunches
weighted side bends x 30 (15 per side)
oblique crunches x 40 (20 per set)
side jacknife (20 per side)



ab workout lasts about 15-20mins. so total FBWO time is about 1hr 20-30mins.

[swanso5]

- you don't use the same wt for all exercises do you???
- is this all 1 day? too much if it is
- for full body work from large muscles to smallest - legs, back, chest, delts, tri's, bi's
- also for full body plan focus on compound movements to increase efficiency so drop curls, extensions, calves, forearms and most abs...don't waste energy and recovery on these exercises...if your doing the compounds right than you won't need them anyway
- each session shouldn't take over 45mins, another reason to leave out those exercises
- make up 2 or 3 workouts and rotate though them where you can probably add a few of them back in but spread them out over the week

[SarahPT]

Whether it's best for cutting or bulking depends more on your diet.

A full body workout does not need to take an hour. 45 minutes tops.

Take a look at the big muscle groups. Back needs more than one exercise. I would add in some pull ups or lat pulldowns.
Think about the small muscle groups. By the time you get to them, triceps, biceps and shoulders have already been worked some. You don't need 8 sets for shoulders or 6 sets for triceps. I think you could cut out one exercise for each.