Full Body Workout: Best approach

[Dyson350]

Trying to switch things up so I am trying to come up with a full body workout. Only question I have about it is how do you target every part of a muscle if your only focusing on it part of the time on every given day in the gym? The point of full body is the muscle is getting used often.

But take for example, if I am doing rows for my back its not hitting lats like pull ups would. Or if I'm doing shoulder presses with dumbbells I would be missing out on the benefits of flys. So how do you incorporate different parts of a muscle into a workout?

Seems like you either A. hit them all which would mean you would be doing way too much each given day. Or B. alternate parts of the muscle you work each day, and wouldn't that mean your only working a specific muscle once, which defeats the purpose of a full body workout??

 

[TheeFaulted]

Quit focusing on bodyparts and focus on movements.

 

[corpse]

you are overthinking this. good old compund movements hit everything where it has to be hit. also, doing 3 sets of 3 exercises for pushing (presses, bench, dips) and 3 exercises for pulling (pullups, rows, curls/shrugs) plus squats/deads is not a really big workout. you could do this in 60 to 90 minutes if you are focusing on getting bigger solely. pure strength training is a different thing, but as you mentioned flys i assume you want to gain muscle. you could gain on a very minimalistic routine. A: Squats, press, rows B: Deads, bench, pullups. 5x5, 4x8, 10x3 whatever. workout simple, eat big, sleep big. easy.

 

[Lord Commander Palis]

The Palis High Reps, low weight lifehack.

20x20x20x20x20 scheme

High reps = extreme muscle endurance that will allow you to push through workouts harder and stronger. Every week you do the same routine but increase the weight by 1.5kg and you will constantly gain strength/endurance

Day 1: Chest/Tris
Dumbell press 20x5
Dumbell flys 20x5
Incline Dumbell press 20x5
Incline Dumbell flys 20x5
Dips 20x5
Skullcrushers 20x5
Tri Pushdowns 20x5

Day 2: Bis/Back
Any variation of curls 20x5
Any variation of curls 20x5
Any variation of curls 20x5
Concentration curls ending it 20x5
Facepulls 20x5
Upright rows 20x5
Barbell shrugs 20x5
Bent over barbell rows 20x5
Wide grip lat pulldown 20x5

Day 3: Shoulders
Barbell Shoulder press 20x5
Dumbbells Shoulder press 20x5
Seated Lateral raises 20x5
Front plate raises 20x5
End workout 20x5 pullups

Day 4: Chest/Tris
Dumbell press 20x5
Dumbell flys 20x5
Incline Dumbell press 20x5
Incline Dumbell flys 20x5
Dips 20x5
Skullcrushers 20x5
Tri Pushdowns 20x5

Day 5: Bis/Back
Any variation of curls 20x5
Any variation of curls 20x5
Any variation of curls 20x5
Concentration curls ending it 20x5
Facepulls 20x5
Upright rows 20x5
Barbell shrugs 20x5
Bent over barbell rows 20x5
Wide grip lat pulldown 20x5

Day 6: Shoulders
Barbell Shoulder press 20x5
Dumbbells Shoulder press 20x5
Seated Lateral raises 20x5
Front plate raises 20x5
End workout 20x5 pullups

Day 7: Rest

Restart, add 1.5kg, you will be beasting in 1-2months tops, imagine a year from now at the 1.5kg rate with these rep ranges/workouts. You're welcome in advance.

 

[TehWeak1]

LOL ^^

Here's what you do. You have a few choices and I will end with my preference.

Daily undulating periodization

Mon
Squat 5x5
Bench 4x8
Deadlift 6x3
Wed
Squat 6x3
Bench 5x5
Deadlift 4x8
Fri
Squat 4x8
Bench 6x3
Deadlift 5x5

Madcow
https://stronglifts.com/madcow-5x5-training-programs/

Various versions of 5/3/1 apply the full body

Don't focus on body parts, but movements and variations of each.

You can always start a program, exhaust the gains, switch the movements for a variations and exhaust the gains, then go back to the conventional again, etc... Very simple approach.

Enjoy!

I use the Madcow approach only because I can get through it quick and time is precious to me.

 

[deadshot138]

The Palis High Reps, low weight lifehack.

20x20x20x20x20 scheme

High reps = extreme muscle endurance that will allow you to push through workouts harder and stronger. Every week you do the same routine but increase the weight by 1.5kg and you will constantly gain strength/endurance

Day 1: Chest/Tris
Dumbell press 20x5
Dumbell flys 20x5
Incline Dumbell press 20x5
Incline Dumbell flys 20x5
Dips 20x5
Skullcrushers 20x5
Tri Pushdowns 20x5

Day 2: Bis/Back
Any variation of curls 20x5
Any variation of curls 20x5
Any variation of curls 20x5
Concentration curls ending it 20x5
Facepulls 20x5
Upright rows 20x5
Barbell shrugs 20x5
Bent over barbell rows 20x5
Wide grip lat pulldown 20x5

Day 3: Shoulders
Barbell Shoulder press 20x5
Dumbbells Shoulder press 20x5
Seated Lateral raises 20x5
Front plate raises 20x5
End workout 20x5 pullups

Day 4: Chest/Tris
Dumbell press 20x5
Dumbell flys 20x5
Incline Dumbell press 20x5
Incline Dumbell flys 20x5
Dips 20x5
Skullcrushers 20x5
Tri Pushdowns 20x5

Day 5: Bis/Back
Any variation of curls 20x5
Any variation of curls 20x5
Any variation of curls 20x5
Concentration curls ending it 20x5
Facepulls 20x5
Upright rows 20x5
Barbell shrugs 20x5
Bent over barbell rows 20x5
Wide grip lat pulldown 20x5

Day 6: Shoulders
Barbell Shoulder press 20x5
Dumbbells Shoulder press 20x5
Seated Lateral raises 20x5
Front plate raises 20x5
End workout 20x5 pullups

Day 7: Rest

Restart, add 1.5kg, you will be beasting in 1-2months tops, imagine a year from now at the 1.5kg rate with these rep ranges/workouts. You're welcome in advance.

You trollin dawg

 

[LatFlare]

The Palis High Reps, low weight lifehack.

20x20x20x20x20 scheme

High reps = extreme muscle endurance that will allow you to push through workouts harder and stronger. Every week you do the same routine but increase the weight by 1.5kg and you will constantly gain strength/endurance

Day 1: Chest/Tris
Dumbell press 20x5
Dumbell flys 20x5
Incline Dumbell press 20x5
Incline Dumbell flys 20x5
Dips 20x5
Skullcrushers 20x5
Tri Pushdowns 20x5

Day 2: Bis/Back
Any variation of curls 20x5
Any variation of curls 20x5
Any variation of curls 20x5
Concentration curls ending it 20x5
Facepulls 20x5
Upright rows 20x5
Barbell shrugs 20x5
Bent over barbell rows 20x5
Wide grip lat pulldown 20x5

Day 3: Shoulders
Barbell Shoulder press 20x5
Dumbbells Shoulder press 20x5
Seated Lateral raises 20x5
Front plate raises 20x5
End workout 20x5 pullups

Day 4: Chest/Tris
Dumbell press 20x5
Dumbell flys 20x5
Incline Dumbell press 20x5
Incline Dumbell flys 20x5
Dips 20x5
Skullcrushers 20x5
Tri Pushdowns 20x5

Day 5: Bis/Back
Any variation of curls 20x5
Any variation of curls 20x5
Any variation of curls 20x5
Concentration curls ending it 20x5
Facepulls 20x5
Upright rows 20x5
Barbell shrugs 20x5
Bent over barbell rows 20x5
Wide grip lat pulldown 20x5

Day 6: Shoulders
Barbell Shoulder press 20x5
Dumbbells Shoulder press 20x5
Seated Lateral raises 20x5
Front plate raises 20x5
End workout 20x5 pullups

Day 7: Rest

Restart, add 1.5kg, you will be beasting in 1-2months tops, imagine a year from now at the 1.5kg rate with these rep ranges/workouts. You're welcome in advance.

Lol this is retardedly excessive. All he needs is the first 4 exercises from day 2, 7 days a week.