full body workouts at the gym

[wonderwoman]

I wanted to go the gym and start working out again I usually alternate between cathe's dvd's and the gym when I get bored I switch it up.
Anyway I wanted to do a full body weight workout but I am not sure how many excercises I should do for each body part and how many sets. I do know that I will be doing 10-12 reps.

Any idea's? Anybody?

 

[maddiesmum]

I usually shoot for 2 for back (barbell rows, pull overs lying on stability ball), chest (barbell presses, dumbbell flyes), triceps (overhead extensions, French press) and 3 for shoulders (Arnold's press, later raises, rear delt raises) and biceps (dumbbell curls, hammer curls, barbell curls or crazy 8's) and a whole slew of different exercises for lower body to hit quads (squats or leg press), glutes (steps ups/supine bridges/low pulse squats with no weight and high reps), hamstrings (stability ball roll ins/hamstring curl machine), lunges to tone whole leg, and then inner and outer thigh machines. Could do all this in 2 hours.

If this is too much, swap some of this for compound moves like a squat with dumbbell shoulder presses as you come out of the squat, etc. Alternatively, work lower body one day, interspersed with back, chest and core and do lower body again 2 or 3 days later, interspersed with shoulders, biceps and triceps, which is how I like to work it.

Clare

 

[wonderwoman]

Thank you clare for your response. That's what I was thinking also 2 excercises for each muscle group. I wish I had 2 hours but unfortunately I have only 45 minutes because it's the gym at work. So I was thinking legs- first squats, lunges, deadlifts, and leg press back- dumbell pullover and barbell rows chest- flyes and chest press shoulders-barbell press and side&front lateral raise biceps-hammer curls and barbell curls finally triceps-tricep extensions and lying extensions..Hopefully I can get it done in 45-50min. Whats a french press?

 

[ldy_solana]

good websites i found for this are

http://workoutsthatwork.tripod.com/

http://www.freeworkoutsguide.com/

i also use bodybuilding.com's workout database http://www.bodybuilding.com/fun/workoutdatabase.htm answer a few questions and it will give you workouts in rotations or i just use them once and move onto something else i never stay on the same routine. my body adapts to quickly(like 3 weeks) and i seem to lose results after that so i am always changing up.

plus i only do one maybe two leg exercises at the gym if ever anymore b/c i use kettlebells mostly for it as well as barre work.

kassia

 

[maddiesmum]

French press = skull crushers.

Clare