T Nation

3 Days Total Body Workout


#1

hi, i have been doing around 160 push ups every monday, wednesday and friday for about a month, and my chest have grew like never before. So i decided to train all bodyparts every monday, wednesday and friday

incline dumbbell press
dumbell bench press
one arm dumbbell row
lat pulldown
side lateral raises
reverse flies
dumbbell or barbell curl
triceps pushdown
abs (3 exercises 50 reps each)

i cant do any squat or deadlift since i have a broken kneecap

do you think since i have seen some good results by doing push ups, this will also work for me ?


#2

You plan to walk on your hands ?


#3

how could you do pushups?

so weighted abs


#4

i used to put my injured leg over my good leg while doing push ups.
For abs i have been doing lot of weighted crunches and sit ups, without leg raises and without a decline bench.
Planing to start leg raises now since i regained some rom and strenght in my leg.


#5

now you explained it, it seems damn obvious


#6

absolutly


#7

Depending on how tall your are or how easily you can reach a pull up bar, I would definitely consider throwing in some pull ups if coming down didn't hurt your knee.

Check out this article by Waterbury; He loves this kind of shit.
http://www.T-Nation.com/free_online_article/sports_body_training_performance/big_back_big_chest_real_fast

Best of luck with your recovery.

Edit: Also, you may want to post in the Injuries and Rehab forum if you haven't already.


#8

Nice article, well i have been doing some pull up but not too much, i get tired too early doing them, anyway i think i should be replacing the pulldowns with pull ups hopefuly i get the same results in my lats as my chest.

btw, i was thinking about another workout since this one include too much exercises and i usualy do the last ones without concentration and without full power.

day 1:
incline dumbbell press
dumbell flyes
side lateral raises
triceps pushdown

day 2:
one arm dumbbell row
lat pulldown wide grip
reverse flies
barbell curl

day 3:
incline dumbbell press
dumbell bench press
side lateral raises
upright rows
triceps pushdown

day 4:
one arm dumbbell row
lat pulldown close grip
reverse flies
reverse barbell curl
dumbbell curl

day 5:
incline dumbbell press
dumbell bench press
side lateral raises
triceps pushdown

day 6:
one arm dumbbell row
lat pulldown
reverse flies
facepull
close grip barbell curl

day 7: rest
day 8: rest

do you think this workout would be better then the first one ?


#9

Yes, but knock your rest down to one day a week.


#10

Hello all:

I'm currently doing a 3 day MRT workout. Week 1 ; Workout A - Full body, Workout B - Full body, Workout A - Full body. After each Full body workout I would do 20min of Interval Training and my days off would consist of a slow jog or walk for 30min's Just to keep active. Week 2 alternates Workout B with A. With this type of Full body workout could I follow up with a metabolic finisher instead of doing interval training? Or is there such a thing as over doing it. I'm trying to cut down my fat percentage within the next 14weeks. Any help would greatly appreciated.

Regards;
JR