Full Body workouts

bostonwolf

I'm just getting back into weightlifting again after a year or two off and am focusing this time around on a full body workout and not a split routine. One, it's quicker and more time-efficient. Two, it keeps up your heart-rate and burns a ton of calories. This is my split so far. No weights yet because I'm still adjusting to see where I'm at strength-wise.

Any thoughts or ideas are welcome, although I'm pretty happy with my first time through this so far. On "off" days I generally do light cardio

Monday: Sets Reps
Squat 5 5
Bench Press 5 5 (I use dumbbells because of the above mentioned rotator cuff, it does not like barbells)
Wide Grip Pull Up 3 10 (still doing pulldowns as I cannot do pullups at my current weight. Hope to get there ASAP)
Weighted Sit up 3 10-20

Wednesday
Deadlift 4 5
Seat Barb. Press 5 5
Barbell Curls 5 5
Seated Calf Raise 3 10-25 (I just stand on a step and do them, easier and same difficulty)

Friday
Front Squat 5 5
Close Grip BP 5 5 (seems like I can do this OK with barbell, will switch to skullcrusher if not)
Bent Over Row 5 5
Romanian DL 5 5

Determinednoob

I would dump the CGBP, do the Presses standing vs seated, do the curls on day three to have another day of recovery to prevent them interfering with bigger lifts (like the Friday rows). You could add a standing\straight leg calf press of some sort.

bostonwolf

thanks man, I think I'm going to at least dump the CG. I want to run through it a few times and see where things stand.

Determinednoob

thanks man, I think I'm going to at least dump the CG. I want to run through it a few times and see where things stand.

Well moving the curls to Friday would be pretty easy especially since you are dropping an exercise from that day anyway. If you really want to do presses seated, it's no biggie. Some would say standing is a bit better for teaching your body to work together as a unit.

JNick77

Why dump the CGBP? It seems like you have an upper and lower body pressing movement each day, keeping the CG would be consistent with M/W. If you're going to dump the CG then maybe replace it with Dips and replace the curls with Chin-Ups. Calf work is about on-par with bicep work IMO and can also be pushed to another day. But I wouldn't drop CG's or Dips in-favor of Skullcrushers, those are superior tricep exercises to the SC. You'd likely benefit by adding a little more volume to the RDL's.

Determinednoob

Why dump the CGBP? It seems like you have an upper and lower body pressing movement each day, keeping the CG would be consistent with M/W. If you're going to dump the CG then maybe replace it with Dips and replace the curls with Chin-Ups. Calf work is about on-par with bicep work IMO and can also be pushed to another day. But I wouldn't drop CG's or Dips in-favor of Skullcrushers, those are superior tricep exercises to the SC. You'd likely benefit by adding a little more volume to the RDL's.

Matching number of horizontal pulls and pushes and also bringing it in line with a "normal" fwiw amount of compound exercises