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  • Posted On: 03-03-20, 6:07 pm (EST) #1

    Full body with a twist

    March 3, 2020, 6:07 pm

    Hi Scott,


    I started with your full body this week, got workout A and workout B done. I liked A a lot more then B.


    I want to make a few changes but your help is appreciated. I train 5 days a week (mon-fri). I would like a schedule like this:


    Day 1: Full Body workout A

    Day 2: Full Body workout, upper body only

    Day 3: Aesthetics workout, focusing on the V-shape / Underwear model look

    Day 4: Full Body workout A

    Day 5: Full Body workout, upper body only


    Day 1 and 4 are already settled, I follow your full body workout A. For day 2 and 5, I want more focus on upper body because my legs are naturally big / muscled and grow fast enough. And for aesthetic, seems rather obvious why ๐Ÿ˜† 


    Would appreciate if you could help me setup a routine for day 2 (and 5) and 3.


    Looking forward to your valuable insights!


  • Posted On: 03-05-20, 12:22 pm (EST) #2

    Full body with a twist

    March 5, 2020, 12:22 pm

    Hey Wes!  for sure!  Let's see what we can come up with!


    For these days let's focus a bit more on overall VOLUME.  Also, I am to assume you will be RESTING on DAY 6 and DAY 7 right?  I also just want to make sure on these days you are still consuming the 3,000 - 3,200 calories as you will be need that to recover!


    Day 2:

    Barbell Bench Press: (4 sets: 10 reps)

    Lat Pulldown: (4 sets: 10 reps)

    Power Shrug: (4 sets: 10 reps)

    Barbell Curl: (3 sets: 10 reps)

    Triceps Pushdown: (3 sets: 10 reps)


    SUPERSET

    Laeral Raise: (3 sets: 12 reps)

    Front Raise: (3 sets: 12 reps)


    ABS

    Standing DB Oblique Crunch (3 sets: 12 reps per side)

    Alternating Toe-Touch (3 sets: 15 reps per side)


    Day 5:

    Barbell Overhead Press: (4 sets: 10 reps)

    Dumbbell Bench Press: (4 sets: 10 reps)

    Barbell Bent-Over Row (underhand-grip): (4 sets: 10 reps)

    Cable Chest Fly: (3 sets: 12 reps)

    Hammer Curl: (3 sets: 10 reps)

    Dips or Skullcrushers: (3 sets: 10 reps)

    Dumbbell Rear Raise: (3 sets: 12 reps)


    ABS

    Standing DB Oblique Crunch (3 sets: 12 reps per side)

    Alternating Toe-Touch (3 sets: 15 reps per side)



    Please let me know how these workouts go and if we need to make any adjustments based on time to complete.  


    As for intensity, you should feel like you have maybe 2 - 3 reps left in the tank MAX at the end of each set.  So not complete failure!




  • Posted On: 03-05-20, 2:28 pm (EST) #3

    Full body with a twist

    March 5, 2020, 2:28 pm

    Thanks for the quick response and the workouts, I'll add them to the routine and see where we end up. So my workout week looks like this now:


    Monday: Your full body workout A

    Tuesday: Day 2 as posted above

    Wednesday: Aesthetics

    Thursday: Your full body workout A

    Friday: Day 5 as posted above


    Only need a workout for the aesthetics day, I can pluck some random Youtube video but I would like your advice as well, let me know if you have some tips.


    Saturday and sunday are for rest. Thanks for tip on the calories, I think I won't hit them just yet, perhaps with unhealthy food, but those 2 days are my lazy days, so I'll have to find a way to up my food regime in the weekend as well ๐Ÿ˜ณ 

  • Posted On: 03-05-20, 4:20 pm (EST) #4

    Full body with a twist

    March 5, 2020, 4:20 pm
    Posted by: WimP

    Thanks for the quick response and the workouts, I'll add them to the routine and see where we end up. So my workout week looks like this now:


    Monday: Your full body workout A

    Tuesday: Day 2 as posted above

    Wednesday: Aesthetics

    Thursday: Your full body workout A

    Friday: Day 5 as posted above


    Only need a workout for the aesthetics day, I can pluck some random Youtube video but I would like your advice as well, let me know if you have some tips.


    Saturday and sunday are for rest. Thanks for tip on the calories, I think I won't hit them just yet, perhaps with unhealthy food, but those 2 days are my lazy days, so I'll have to find a way to up my food regime in the weekend as well ๐Ÿ˜ณ 

    My pleasure!


    For the aesthetics day, if you want to focus on the V shape, you'll want to focus more on your back and shoulders to get a bit wider up top to really create that V taper down to your waist. You'll also probably want to focus on the obliques to get them nice and tight, but I already included those on your DAY 2 and DAY 5 workouts! So for your aesthetics day, maybe try something like this:


    Pull-Up: (4 sets: 10 reps)

    Seated Dumbbell Overhead Press: (4 sets: 10 reps)

    Straight-Arm Rope Lat Pulldown: (3 sets: 12 reps)

    Dumbbell Lateral Raise: (3 sets: 12 reps)

    Face Pull: (3 sets: 15 reps)


    We won't include abs here because you're training them with every other workout, so this can be a bit of a 'rest' day for your abs.


    What do you think?


  • Posted On: 03-06-20, 4:12 am (EST) #5

    Full body with a twist

    March 6, 2020, 4:12 am

    Sound like a solid plan, only switching the pull-up for a lat-pull down, already doing pull-up on Monday and Thursday and I'm not really proud of them yet ๐Ÿ˜… , so with lat pull down I can build up more strength for the pull-ups as well.


    Will give the entire workout a go as we've planned it now and update you along the way!


    Cheers

  • Posted On: 03-09-20, 9:48 pm (EDT) #6

    Full body with a twist

    March 9, 2020, 9:48 pm
    Posted by: WimP

    Sound like a solid plan, only switching the pull-up for a lat-pull down, already doing pull-up on Monday and Thursday and I'm not really proud of them yet ๐Ÿ˜… , so with lat pull down I can build up more strength for the pull-ups as well.


    Will give the entire workout a go as we've planned it now and update you along the way!


    Cheers

    Sweet man, that's all good to replace the pull-ups with a lat pulldown, just maybe make it a different variation to the lat pulldown I gave you for DAY 2.


    So for example, if you're doing a regular wide-grip or shoulder width-grip pulldown on DAY 2, then maybe go with a reverse-grip pulldown during your aesthetics day.


    Now let's get those gains Wim!

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