Alright, here's a quick intro to let you guys know my current fitness level:
I currently weight train 5days a week, along with swimming 2 days a week( both endurance and breath control... I'm up to a 50m underwater swim which is what will be required of me during SEAL training), and I also run 3days a week. I do abs about 3-4 times a week. My program for the past year or so has been split training, and I'd like to start a full body program.
Some numbers on myself and my lifts:
Personal stats: 5'10" ranging from 165lbs-170lbs. About 7% body fat.
Max bench - 315 lb x1 rep
Max Squat - 335 lb x4reps
Max 1 leg squat - 225 lb x4reps
Max Deadlift - 295 lb x4reps
1 arm dumbell overhead press - 70lbsx4
Weighted Chins - w/ 45lbs 8reps
Weighted Dips - w/ 60lbs 8reps
Bent over Rows - Not sure about my max, generally do about 115lbs for 8-10reps.
Tricep presdown - vbar 225lbs x5reps
Narrow Grip Snatch - 135lbs x2reps
So I guess that gives you a basic overview of the strengths of my muscle groups.
Split body training has given me some great improvements, especially in the last 6months (15lbs gained of pure muscle). However, I would like to start total body training. I'm taking a one week break starting monday, and I'd like to start a full-body training program that I will do for at least 4 weeks once I return to lifting.
I'd like to train full body 4 times a week (unless 3 times a week is more effective... if that's the case then let me know why). Note - I am still going to be running 3x a week and swimming 2x a week.
Here's a quick list of exercises that I think I should include, but I'd definitely like some feedback as to what to add and what to take out.
Weighted Pullups/Chins (varying grips)
Bench press (incline/decline/flat/db/widegrip/closegrip)
Decline dumbell Extension
Squats (back, front, 1-leg, bulgarian)
Deadlifts (straight-leg, romanian)
Calf Raise (seated, calf-rockers, donkey)
Rows (Seated, bent over, reverse, varying grips)
Gymnist bodyweight workouts (planches, levers)
Abs: Dragon Flags, straight leg situps, janda situps, weighted crunches w/ rope attachment, 3 oblique movements which I honestly forgot the name of haha, weighted situp twists on decline bench
Alright, those are the workouts that I I think should be involved in my total body program. NOTE: I have the time to train 2-3hrs per session 4 days a week.
I would really appreciate some feedback on what workouts I should subtract or add, and how I should organize this on a four-day a week program.
As far as supplements/recovery goes I take GNC's PM Protein every night, 1 serving of flax 3 days a week, and I eat a lot. I also do yoga 1-2 days a week and take contrast showers.
Once again, I've never done a full body training program before so I would really appreciate any feedback from those that have done them and have achieved good resuls.