Help Finding Full Body Routine (3 days a week - 10-12 reps)

[jackswwagar]

If you want to do exercise for only 3 days in a week then you should choose Tuesday, Thursday, and Saturday for workout. Go for a walk, do few pushups and try to use low weights equipments of body building. This will help you in maintaining your fitness.

 

[scandinavian]

Just a general idea here:

1. Superset dips with pullups, varying grip on both

2. Superset some sort of chest press with some sort of row, again varying grip

3. Superset some sort of leg press (sqaut, lunge, press machine etc) with some sort of deadlift.

Throw in some shoulders on days one or two. Calves wherever. Abs where you feel like it.

Varying the grips (getting closer grips) as suggested for days one and two will help work your arms but throw some isolation stuff in there if you want.

I give such a vague outline because you said you were getting bored with your old routine. This would give you some freedom - experiment with different exercies and see what works best. Plus many people see results with the variation.

 

[midevilironsmasher]

for me personally I think a full body routine takes a longer time that 5x5. I'm on one right now and i'm making awesome gains but its very demanding to hit all the big compound lifts. I'm am doing 3 day's with 3 different workout and 3 different rep ranges. Also I keep the weight the same for all working sets and have only been adding the 2.5's each week.
Tuesday-4x8
Squat (1 band/2 chains)
Bench(2 chains)
Rows
Military Press
BB Curl
Hypers supersetted with weighted situps

Thursday-5x5
Deadlift(4 chains)
Weighted Pullups
Incline Bench
Upright Row
Close Grip bench(2 Boards)

Saterday-3x12
Squat 20reps (you know the one)
Weighted dips
Seated Cable Row
Push Press
Hammer Curl
Tri Pulldown.


I'm sure you could just change up the rep scheme but for me hitting all three rep ranges does the job.