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  1. #1
    Registered User ShubhamSaraf's Avatar
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    Pls review my FB workout programme

    Hi,
    I was thinking of following the below Full body workout programme 3 days a week. I am kinda skinny fat @about 19-20% bf, 79kgs and 6"1.
    So here is the routine:
    1) Squats - 3x5
    2) RDL - 3x5
    3) Barbell Row - 3x5
    4) Pullups - 3x5
    5) Incline Press - 3x5
    6) Ovhd Shoulder Press - 3x5
    7) Bicep hammer curl + Skullcrusher superset - 3x5

    The reps would be 5-6 for first 2-3 weeks (strength), then 8-12 for 4-6 weeks (hypertrophy) and then 15+ for endurance for last 2-3 weeks and the cycle goes on.

    Please let me know what you guys think about it.

    Thank you!
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  2. #2
    Registered User BeginnerGainz's Avatar
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    Originally Posted by ShubhamSaraf View Post
    Hi,
    I was thinking of following the below Full body workout programme 3 days a week. I am kinda skinny fat @about 19-20% bf, 79kgs and 6"1.
    So here is the routine:
    1) Squats - 3x5
    2) RDL - 3x5
    3) Barbell Row - 3x5
    4) Pullups - 3x5
    5) Incline Press - 3x5
    6) Ovhd Shoulder Press - 3x5
    7) Bicep hammer curl + Skullcrusher superset - 3x5

    The reps would be 5-6 for first 2-3 weeks (strength), then 8-12 for 4-6 weeks (hypertrophy) and then 15+ for endurance for last 2-3 weeks and the cycle goes on.

    Please let me know what you guys think about it.

    Thank you!
    Good choice of exercises but how would you split them up? How much experience do you have working out with these exercises?

    I would go with Close grip bench instead of skull crushers, as they are easier on the wrist and are easier to add weight to.

    I would ditch overhead pressing completely, in favor of a seated dumbbell clean and press (shrug, hammer curl and neutral grip press all in one). I’ve become a proponent of them since I added them to my routine. Love them. Also lateral raises done properly (seated, slight lean forward, thumbs higher than pinky)

    You have incline press already, I would do them with dumbbells as opposed to using a barbell. You could use an all over chest builder, I use hand release push ups. Mimics the bench press with bonus upper back work.

    You have pull ups, but I’d suggest chin ups because the range of motion is much bigger than a pull up. Those coupled with barbell rows are usually more than enough for biceps (not a fan of direct bicep work)
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  3. #3
    Registered User ShubhamSaraf's Avatar
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    Originally Posted by BeginnerGainz View Post
    Good choice of exercises but how would you split them up? How much experience do you have working out with these exercises?

    I would go with Close grip bench instead of skull crushers, as they are easier on the wrist and are easier to add weight to.

    I would ditch overhead pressing completely, in favor of a seated dumbbell clean and press (shrug, hammer curl and neutral grip press all in one). I’ve become a proponent of them since I added them to my routine. Love them. Also lateral raises done properly (seated, slight lean forward, thumbs higher than pinky)

    You have incline press already, I would do them with dumbbells as opposed to using a barbell. You could use an all over chest builder, I use hand release push ups. Mimics the bench press with bonus upper back work.

    You have pull ups, but I’d suggest chin ups because the range of motion is much bigger than a pull up. Those coupled with barbell rows are usually more than enough for biceps (not a fan of direct bicep work)

    Hi, thanks for the feedback. I was avoiding flat bench press as quite naturally I have a larger lower chest so was thinking that upper chest work won't make it worse. So that is why I just kept the incline chest press. Other than that thank you for the suggestions. I will try and add them in.
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Originally Posted by ShubhamSaraf View Post
    Hi, thanks for the feedback. I was avoiding flat bench press as quite naturally I have a larger lower chest so was thinking that upper chest work won't make it worse. So that is why I just kept the incline chest press. Other than that thank you for the suggestions. I will try and add them in.
    Everyone’s lower pec muscle is thicker, just because of the way it sits in the chest. Still, push ups are a good way to build muscle in the overall chest, especially the hand release push ups which mimics the bench but also allows the scapula to move naturally and works your serratus anterior as well.
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