So I know next to nothing about fitness in general, and I've been doing full body exercises three days a week for 6 weeks.
What routine should I move to?
One of the beginner's routines in the OP, and then keep at it for a couple of months.
I'm currently doing
Westside for Skinny bastards.
Speaking of which, I've been kinda following the advice of switching up the neurologically demanding exercises every 2-3 weeks, and am looking for some feedback on what changes I should make.
I've followed the guide in the link above, and am sticking with the following up until week 4:
MONDAY (A.M.) - MAX-EFFORT Upper Body lift
Decline bench press – 1 set of 3-5 reps [ ___ kg]
Incline dumbbell press – 3-4 sets of 6-10 reps [ ___ kg]
One-arm row– 4 sets of 10-15 reps [ ___ kg ]
Seated dumbbell “power cleans” – 2-3 sets of 12-15 reps [ ___ kg]
Abdominal crunch machine – 3-4 sets of 8-15 reps [ ___ kg]
MONDAY (P.M.) - 30 minutes HIIT
TUESDAY - Rest
WEDNESDAY - 30 minutes HIIT
THURSDAY - REPETITION Upper Body lift
Bench press – 3 sets of max reps (60 seconds rest) [ ___ kg]
Rope pushdowns(triceps) – 3-4 sets of 5-10 reps [ ___ kg]
Lateral pull-downs (back) – 4 sets of 8-12 reps [ ___ kg]
Dumbbell lateral raises (medial deltroids and trap) – 3 sets of 10-15 reps [ ___ kg]
Hammer curls – 3 sets of 8-10 reps [ ___ kg]
Ab. crunch machine/Dumbbell side bend (no rest in-between sets) – [ __ /__ kg]
FRIDAY – Rest
SATURDAY - Lower Body lift
Squats – max set of up to 5 reps (one set) [ ___ kg]
Barbell step-ups – 3-4 sets of 8-15 reps [ ___ kg]
Hyper extension – 3-4 sets of 6-10 reps [ ___ kg]
Plate pinch gripping – 3 sets for 60 seconds (60 second rest) [ ___ kg]
SUNDAY – Rest
Then I'm planning on switching it up like this:
MONDAY (A.M.) - MAX-EFFORT Upper Body lift
Close-grip bench press – 1 max set of 3-5 reps [ ___ kg]
Decline dumbbell press – 3-4 sets of 6-10 reps [ ___ kg]
Horizontal row exercise – 4 sets of 10-15 reps [ ___ kg ]
Cable “scarecrows” – 2-3 sets of 12-15 reps [ ___ kg]
Abdominal crunch machine – 3-4 sets of 8-15 reps [ ___ kg]
MONDAY (P.M.) - 30 minutes HIIT
TUESDAY - Rest
WEDNESDAY - 30 minutes HIIT
THURSDAY - REPETITION Upper Body lift
Dumbbell incline bench – 3 sets of max reps (60 seconds rest) [ ___ kg]
Rolling triceps extension – 3-4 sets of 5-10 reps [ ___ kg]
Pull-ups (back) – 4 sets of 8-12 reps [ ___ kg]
Dumbbell shrugs (medial deltroids and trap) – 3 sets of 10-15 reps [ ___ kg]
Preacher curls – 3 sets of 8-10 reps [ ___ kg]
Ab. crunch machine/Dumbbell side bend (no rest in-between sets) – [ __ /__ kg]
FRIDAY – Rest
SATURDAY - Lower Body lift
Deadlift – max set of up to 5 reps (one set) [ ___ kg]
Barbell step-ups – 3-4 sets of 8-15 reps [ ___ kg]
Leg curls – 3-4 sets of 6-10 reps [ ___ kg]
Plate pinch gripping – 3 sets for 60 seconds (60 second rest) [ ___ kg]
SUNDAY – Rest
What strikes me as odd is that you are according to the program meant to pick one exercize per group of exercises for each given day, and they've grouped together squats with deadlifts:
A. MAX-EFFORT LIFT - Work up to a max set of 5 reps.
Choose one of the following exercises:
Trap bar deadlift
Box squats
Rack pulls (partial deadlift)
Front squats
High bar Olympic squats
Straight bar deadlifts (various grips)
Combined with the previous advice of switching it up every 2-3 weeks, am I meant to do 2-3 weeks of squats on my leg day followed by 2-3 weeks of dead lift?
I'm happy with the two other days, and like the lego aspect of the program (have ensured that even when I do switch up the main movements, I still get incline, decline, and flat bench press movements at any given week).
