Reply To: full body for experienced lifter

[Deleted User]

Thanks for the reply and sharing your workout, I’ll post mine at the bottom.

I’ve had to adapt mine to work around a herniated disc in my lower back, it flairs up every few months, so deadlifts and squats are out for the foreseeable future

I’ve read a lot of good things about full body workouts so looking forward to giving this a bash. I’ll be doing the same as you in that I will be training 3 days a week. Monday / Wednesday / Thursday.

Workout 1

Quads compound
Leg press

Hamstring curl
Lying ham curl

Calf raise
Seated calf raise

Chest press move
Db bench press

Shoulder press move
Seated shoulder press machine

Lat dominate width move (pull down move)
Hs wide Leaver Lat pulldown

Lat thickness horizontal pulling (row move)
Hs MTS Chest supported row

Side lateral
Seated Db side lateral

Dip/narrow press
Dip machine

Bicep curl variation
Preacher curl

Workout 2

Quads compound
Hack squat

Hamstring curl
Single ham curl

Calf raise
Standing calf raise

Chest press move
Flat bench press

Shoulder press move
Seated db press

Lat dominate width move (pull down move)
Underhand Lat pulldown

Lat thickness horizontal pulling (row move)
Db row

Side lateral
Db side lateral

Dip/narrow press
cgbp

Bicep curl variation
Seated db curl

Workout 3

Quads compound
Single leg press

Hamstring curl
Seated ham curl

Calf raise
Donkey calf raise

Chest press move
Db incline bench press

Shoulder press move
Seated barbell press

Lat dominate width move (pull down move)
Close grip v Lat pulldown

Lat thickness horizontal pulling (row move)
Hs high row

Side lateral
Machine side lateral

Dip/narrow press
Dips

Bicep curl variation
Preacher bb curl

Workout 4

Quads compound
Linea hack squat

Hamstring curl
Db sldl

Calf raise
Leg press calf raise

Chest press move
Decline bench press

Shoulder press move
Arnold press

Lat dominate width move (pull down move)
Wide grip chins

Lat thickness horizontal pulling (row move)
Hs low row

Side lateral
Palms facing forward db side lateral

Dip/narrow press
Ez bar cgbp

Bicep curl variation
hammer curl

Workout 1

Quads compound
Leg press

Hamstring curl
Lying ham curl

Calf raise
Seated calf raise

Chest press move
Db bench press

Shoulder press move
Seated shoulder press machine

Lat dominate width move (pull down move)
Hs wide Leaver Lat pulldown

Lat thickness horizontal pulling (row move)
Hs MTS Chest supported row

Side lateral
Seated Db side lateral

Dip/narrow press
Dip machine

Bicep curl variation
Preacher curl

Workout 2

Quads compound
Hack squat

Hamstring curl
Single ham curl

Calf raise
Standing calf raise

Chest press move
Flat bench press

Shoulder press move
Seated db press

Lat dominate width move (pull down move)
Underhand Lat pulldown

Lat thickness horizontal pulling (row move)
Db row

Side lateral
Db side lateral

Dip/narrow press
cgbp

Bicep curl variation
Seated db curl

Workout 3

Quads compound
Single leg press

Hamstring curl
Seated ham curl

Calf raise
Donkey calf raise

Chest press move
Db incline bench press

Shoulder press move
Seated barbell press

Lat dominate width move (pull down move)
Close grip v Lat pulldown

Lat thickness horizontal pulling (row move)
Hs high row

Side lateral
Machine side lateral

Dip/narrow press
Dips

Bicep curl variation
Preacher bb curl

Workout 4

Quads compound
Linea hack squat

Hamstring curl
Db sldl

Calf raise
Leg press calf raise

Chest press move
Decline bench press

Shoulder press move
Arnold press

Lat dominate width move (pull down move)
Wide grip chins

Lat thickness horizontal pulling (row move)
Hs low row

Side lateral
Palms facing forward db side lateral

Dip/narrow press
Ez bar cgbp

Bicep curl variation
hammer curl