what are some relatively short (maximum of 1 hr) full body, 3x/wk workouts you guys do or did?
uni's about to start, i'm gonna be a 2nd year chem e student with a lot less time and energy to lift, so i decided to find a good fullbody 3x/wk routine that won't take long
squats
deads
bench
pullups
OHP
ur welcome.
wow thanks for blessing me with this useless circlejerky list of basic compound lifts
and what the fuck did you expect you fucking mongolid, you only have 1 hour max for 3 x week.
Go fuck your self and drown in the fucking ocean
Wtf he gave you exactly what you asked for and u get butthurt.
>Hey fit I need an easy effective weight loss diet
Just do IF with a 500 Cal deficit and carbs under 50g
>Hurr thanks for the dumb advice
Fucking retard.
I second this. I swear the lazy faggots that come here asking for routines/diet advice without reading the sticky piss me the fuck off.
holy shit who rattled your cage lmao
>studying taking all your time and energy to not be able to lift
holy shit you babby college students are unreal. It's your prime time to lift ever, no stress, no real commitments, no need to do anything physical. Go lift boy
Incline Hammer Curls.
Incline Inner-Biceps Curl.
Standing Concentration Curl.
EZ Bar Curl.
Wide-grip standing barbell curl.
Zottman Curl.
Barbell Curl.
Dumbbell Biceps Curl.
There you go
A full body workout in one hour?
Well if you just want to maintain and don't want to get as swole and or strong as possible in as short a time as possible then...
You can just do a tabata full body workout and that will only take 30 minutes tops.
But if you want to get strong and put on mass.
I suggest
1x5 Deadlift
5 minute rest
1x5 Squat 5 minute rest
2x8-15 Squat 45sec -1 minute rest
5 minute rest
1x5 Bench 5 minute rest
2x8-15Bench 45 sec rest
5 minute rest
1x5 OHP 5 minute rest
2x18-15 OHP 45 second rest
5 minute rest
3xNear Failure Chinups 45-2 minute rest between sets
Curls 3x5-25 30 sec - 5 minute rest
Calves? Can just walk on the balls of your foot all day. You'll feel it in your calves.
good idea, cheers user
this is a 3-day deadlifting program I got from T nation.
3 second eccentric on all exercises.
every 4 weeks, switch up the deadlift variation and the 3 exercises following.
Deadlift
>week 1: 5,5,3,3
>week 2: 5,5,3,3
>week 3: 4,4,2,2
>week 4: 3,3
W. dips
>week 1: 8,8,6,6
>week 2: 8,8,6,6
>week 3: 6,6,4,4
>week 4: 4,4
chinups
>week 1: 8,8,6,6
>week 2: 8,8,6,6
>week 3: 6,6,4,4
>week 4: 4,4
hip thrusts
>week 1: 8,8,6,6
>week 2: 8,8,6,6
>week 3: 6,6,4,4
>week 4: 4,4
overhead press
>week 1-4: 3 x 10
BB curl
>week 1-4: 3 x 10
skullcrushers
>week 1-4: 3 x 10
I forgot to add that it typically takes me about an hour and a half from entering the gym to exiting it.
you're a fucking retard with Down Syndrome.
you specifically stated that you have a limited time to workout and this user provided you with the best "bang for buck" exercises there is.
read the fucking sticky or FUCK OFF.
wtf, he gave u exactly what u asked for. What the fuck is wrong with you?
kill yourself tonight
That's just a list of exercises.
Everyone isn't a Veeky Forums regular, and everyone who comes here isn't so deep into the ridiculous powerlifing circlecjerk that goes on on fitness forums.
You have to be specific and you have to help them with their problem. If your understanding of exercise starts and stops at the sticky or low tier generic beginner workouts then fuck off and let somebody else do it.
this is basically the routine i do 3 to 4 times a week, with the exception that I am alternating squats and deads
I also occasionally throw in some accessoires if I feel like it (lat raises, shrugs, calve raises, ...)
AxBxC
Bench, incline bench 3x5
Machine bench, machine flies 3x10-15
Tricep pushdown, OH extension 3x10-15
Hammer curls, machine dips 3x10-15
OH press, DB OH press 3x6-10
Machine press, front raises 3x10-15
DB curls, ez bar curls 3x10-15
Chin ups, machine row 3x10-15
Squats, leg press 3x5-8
Leg extension, hamstring curls 3x10-15
Power clean 3x3
Romanian deadlift 3x5
Takes me 30-45 minutes to finish each if the gym isn't super packed.
Okay dipshit here you go:
1 squats 5x5
2 deads 5x3
3 bench 5x5
4 pullups 5x5
5 ohp 5x5
6 rows 5x5
Day A:
1 (3 min rest max between sets)
3 (3 min rest max between sets)
6 (3 min rest max between sets)
workout: ~ 1hr
Day B:
1 (3 mins rest max between sets)
5 (3 mins rest max between sets)
4 (3 mins rest max between sets)
2 (3 mins rest max between sets)
workout: ~1 hr
AxBxAxx
You could even add power cleans to the beginning of day A and still be around 1 hr.
Proceed to kill yourself you fucking idiot.
There are several different plans that fit what you're asking for, and pretty much all of them will contain these lifts and probably not much else.
Just do SS, dumbfuck.
I do SS with a 10 min warm up of light cardio and it takes me 65 mins