Need to change routine to meet work demands.

B

Bananas

Vet
Joined
Nov 20, 2005
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Hi I need to change my workout routines cause work hours are getting a bit crazy. REcovery is sucking and on top i am in PCT. I cant do splits and annhilate the muscle group and not be sore for 4-5 days.

I was thinking about a more full body workout three days per week with atleast 1 to two days rest in between.

I looked at this http://www.exrx.net/Lists/WorkoutMenu.html


How do i set up a routine.

Lets say Legs, Pull, Push (4)

Does that mean that I just select a different exercise for quads, hams, back, bis, chest and tris every day but basically a full body workout??

How many sets do you guys recommend? 2 sets all out sets per muscle group??
 
No full body workouts bro, they seldom result in any worthwhile gains. IMO it would be better to do a push/pull/legs workout. day1 do your push muscle, chest. shoulders. tries.
day2 pull workout back,traps, biceps. day3 work legs like a mofo. This system has been used by all the great for decades.
 
liftsiron said:
No full body workouts bro, they seldom result in any worthwhile gains. IMO it would be better to do a push/pull/legs workout. day1 do your push muscle, chest. shoulders. tries.
day2 pull workout back,traps, biceps. day3 work legs like a mofo. This system has been used by all the great for decades.
Click to expand...

I have done the above mentioned push /pull / legs routine several times when I feel as if i need to change it up or stalled one way or the other.
It definalty works and results show . Try this as Lifts has mentioned ,you will like the swoles
 
liftsiron said:
No full body workouts bro, they seldom result in any worthwhile gains. IMO it would be better to do a push/pull/legs workout. day1 do your push muscle, chest. shoulders. tries.
day2 pull workout back,traps, biceps. day3 work legs like a mofo. This system has been used by all the great for decades.
Click to expand...

You da man lifts. Thank makes total sense.

How many sets do you think

Pull
Deadlift x 4 sets
Rows x 4 sets
Preacher curlss x 3 sets
DB curls x 3 sets
Traps x 4 sets
(cant do pull downs injury)


Legs
Squats x 4 sets
Front squats x4 sets
SLDL x 4 sets
Hamstring curls x 4 sets


Push
Incline press x 4 sets
Chest press x 3 sets
(pec tear injury so gonna be light weight for the above two)
Shoulder DB press x 4 sets
Lateral raises x 3 sets
skull crushers x 4 sets
rope push downs for tris x 3 sets

Abs and Calves thrown in as needed?
 
Dude you need to find a cross fit gym I think that's the answer for you
 
liftsiron said:
No full body workouts bro, they seldom result in any worthwhile gains. IMO it would be better to do a push/pull/legs workout. day1 do your push muscle, chest. shoulders. tries.
day2 pull workout back,traps, biceps. day3 work legs like a mofo. This system has been used by all the great for decades.
Click to expand...

^^^This is what I do. I just add a ghey day in there if and when I have time to hit maybe some arms, side delts, more calves, blah blah dumb shit. But the cire week is like lifts said.
 
I've not hit a weight in around two months due to insane work hours.
During less stressful but still extreme work schedules I've found that just doing the basic compound movements helps me to maintain my size and strength. Well, let me clarify, food halps to maintain size and the compounds the strength.
For chest do only bench press, arms superset curls and tricep extensions, back only deads, legs squats only. You may even see some growth from less stress on the muscles.
 
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