My workout plan (not yet complete)

[Barrett]

I'm just curious as to what you guys think about this workout type. Its not yet complete. This is just what I would do, on what day I would do it.


Mon -
-Chest (Pecs)
-Arms (Biceps, Triceps & Forearms)
-Shoulders (Deltoids)
Tue-
-Back
Wed -
-Legs (thighs)
-Hips
Thurs -
-Stomach
Fri -
-Whole body workout, excluding stomach so it can rest
Sat -
-Rest day :D
Sunday -
-JuJitsu Class

Again, I say this isnt complete yet. I've not added stretching, the before meal of pasta for carbohydrates, the warmup cool down etc etc.

[koltz]

I don't like bodypart splits , there overused nowdays
IMO doing FBW while playing with the amount of sets and order to emphasize body parts is surpirior

[Barrett]

Okay, so doing something like monday, wed, friday a fullbody workout. Resting the other days.

I dont know much about sets, I am thinking 3 sets of nine repititions. I plan to do the same exercises, even if I can already do them. For at least two weeks, so make sure my body is adjusted to them. Then make it harder EG: Feet up higher, one foot higher than the other etc

[koltz]

probably on rest days do GTG or something it makes FBW workouts better since you know how that movement feels like.

suppose you work with BWC you should do:

-Back-
Chinups
Body rows \ levers
Pullups

-chest-
Dips
ring \ roller flies
side to side pushups

Delts:
HSPU
Side pushups
inverted hang flies (no need to go all the way to an inverted cross and it still works your delts)

Legs back erractors and abs:
The switch

maybe toss in some pistols one legged lunges (doesn't look much like a lunge but it's about the same muscles ivolved) and sissy squats


Obiques and transerve abs:
Side crunches
vacuums

if your arms don't get enough load just narrow down the grip and don't go down all the way don't work them directly

that's all you need , do them with like 5 sets per body part and use whatever you want

[Barrett]

Forgive me. I know FBW but GTG ?

and BWC ? Bodyweight something?

All of those I can do without going to the gym as I have a chinup bar. But how could I do rows? ^^;

[koltz]

BWC = bodyweight culture =\ I meant BWE ( excersises) acrually

GTG = grease the groove , it's a good method to get more skill at a certain lift which helps you move more with your currect structure , like if you do pullups after 5 monthes of pulldowns you are going to swing a lot which makes it inneffective , you just don't feel the movement

rows are very very simple........... just hang two pairs of pants over the bar and do them like that , you can also do an advance back lever on a doorbar and your knees get the room to move but it's harder I can only knock out a few since I mostly do chins and weighted chins and not a lot of lvers and planches ( I used to be addicted to them bah it just overtrained me and when I say addicted I mean every 10 min )

[Barrett]

Okies, GTG is just getting your body used to an exercise and making it so your body can preform the exercise to its best.

And the rows. Lower the bar so I can put my feet against it, get two pairs of pants and row with them, hmmmm. I'm a little confused as to how I could slide along the ground, perhaps sit on a bit of cardboard or something.

[koltz]

Okies, GTG is just getting your body used to an exercise and making it so your body can preform the exercise to its best.

And the rows. Lower the bar so I can put my feet against it, get two pairs of pants and row with them, hmmmm. I'm a little confused as to how I could slide along the ground, perhaps sit on a bit of cardboard or something.
hang two towels over a pullup bar , grab them , lift of the ground in a tucked position , and just pull up to your back and not down ,works some muscles that are not worked during pullups.