Hi guys, woundering if you could give me feedback on my first ever full body workout routine. i have been training for 1-3 years on and off with diffrent splits, and know how to do the exersises etc. even though the tecnhique can always get better. I have gradually increased from 2 sets to 4. This is my split, hope for advice and critique.

Squats- 4 sets 4-12 reps(pyramide) 2 warm up 2-3 min rest

bench press- 4 sets 4-12 reps(pyramide) 2 warm up+ rotator cuff work 2-3 min rest

wide grip pull ups- 4 sets 6-12 reps 2-3 min rest

face rows/ seated cable row- 3-4 sets 8-12 reps. 1-2 min rest

Standing shoulder press- 4 sets 8-12 reps 1-2 min rest

side latereal + rear delt- 3-4 sets 8-12 reps 1-2 min rest

3 excersies on bi/tri superset, 3 sets- 8-12 reps. 1-2 min rest

seated and standing calf raises, superset- 3 sets 8-20 reps.1-2 min rest

thanks for feedback, seeing good gains in strenght, have to perfect my diet yet. Hoping to see good gains with this program :)

Hey man.

This looks like a pretty solid full body workout. You are hitting each muscle group, except I notice you don't have any direct ab work in there...you might want to add one or two ab exercises.

One suggestion you might want to implement is lowering your rest times for your sets of 8-12 reps. Resting 2-3 minutes when you are performing lower reps isn't a bad idea, but when doing those higher reps I would say aim for no more than a 90 second rest period - between 60-90 seconds is all your muscles need to recover.

Do you do 3 exercises for triceps and biceps, or three exercises for either triceps or biceps?

I wonder if there are actually too many exercises in here. For example, things like the bench press and shoulder press will be targeting your triceps. How often are you doing this routine?

#HTH!

The workout looks nice, just three further remarks (I agree with Joe on all his remarks):

- why do you have two exercixes for lats (pull ups and rows), while just one for the pecs (bench press)? That makes the workout unbalanced.

- you don't have anything for the erectors spinae (lower back).

- you have too little for the lower body, compared to the upper body: this is a topic diferent people have different opinions about, and I don't remember if Scott says something about it, but most people suggest to have about 1/3 of your exercises that target the lower body.

In the end, I would sugest to you to reduce the two lat exercises to one, and to add deadlifts to your workout, to train lower body more and also the lower back.

Thanks for your responses guy.

joe: I do hit abs and lower back. Just forgot to mention them.

I do rest diffrently depending on weights and reps used. For instance, heavy set of 4 reps 2-3 min. For a lighter set i would use less rest.

i do 3 diffrent diffrent excersies for both triceps and biceps. But most of the focus is on forarm as primary and biceps as secondery, for instance reverse curls.

Mclesile: 1 is vertical pull other is horoisontal pull. I focus on "posture" back excersises. Like face pulls, and other upperback work.

Im going to add deadlifts too. Im going to "build" up 3-4 sets in my current routine.

sorry for spelling errors, its written from my phone. And english is not my first or second language :)

Once again, thanks guys and open for more advicses.

Good to see you aren't neglecting your abs :)

@mcleslie made some good suggestions. Including the deadlift is a great idea, and having some more exercises to target your legs would be worthwhile too.

How often do you do this workout - every day, every second day? If you are focused on doing total body workouts all the time, I don't think it would be a bad idea to switch it up and have at least two different programmes which you can interchange.

3 times a week so, every other day. Im going to make another routine which i will switch between each time. Thanks :)

Hey man,

Once ypou perfect the workout, I would love to post it on the site. I am trying to get the community more involved in sharing routines, articles, recipes, etc.

Let me know! HTH

Nice man, looking forward to seeing it !

#HTH!

Thanks guys. I will make some time to write it down and also makes some adjustments. Then i will let you know scott herman:)