Thats ALOT of exercises for a fb routine.
especially with so many compound and unilateral movements.
how many days a week would u be fullbody training with routines like this?
looks like cns overload for sure.
Heavy BP (brd, rev bnd)
a1) Weighted Chins
a 2) Trap Bar Deads
a3) Rotation Chops
B1) Alt DB Incline
B2) Elevated Bulg spilt Squat
B3) Pull Throughs or GH raise
Close grip bench
Hammer curls
Take this one step at a time and just don't form an opinion just by a glance. Study it. But here's the break down
Despite what some of the critics say about gaining strength, one of the quickest ways to get stronger is training each muscle group (by recruitment of multiple motor units, is to train each 3 times per week with a minimum of 2 times per week. This isn't theory it's fact. The way this particular routine is set up, it SHOULD keep the CNS excited through out the workout to help avoid injury. Now, lets take the first exercise, Heavy BP, this is the first exercise in the selection AFTER we roll, dynamic warm-up and med ball work.
Bench is listed as a single exercise because it's a power exercise, reps are kept from 5-3 or 3-1 if using chains or bands. Rest time is 2-3mins depending on how many are benching.
The second exercise are weighted chins (a supplemental) and third (trap bar) is a power exercise. Chins are 8-10 reps TB being power is 5-3 or 3-1. Third is a rotational core exercise. All three are done consecutively. After the 3rd exercise, there is a 90-120sec rest. NOW, by the time the second or third round is started, the rest time between the time they start chins and get back to them is approx 3-3.5min rest. Sometimes (or most of the time I take out the rotational core work because we already hit it in the beginning. If you look at it, there are TWO main lifts that are indicator lifts when we test.
The second part of the routine are supplemental exercises and yes, unilateral, upper and lower. There HAS to be unilateral exercises in EVERY routine be it athletic or bodybuilding. There has to equal strength on either side, for bodybuilding, to avoid injury for athletes to avoid injury, especially when running, we DO NOT run on two legs, we run one leg at a time. GH raise or pull troughs, as you know is posterior chain, the most important thing to keep strong for ANY athlete to help keep injury's down (hamstring, knee, etc)
Hammer curls are used mainly to help keep elbows healthy and for on field intimidation
Close grip bench, of course for explosiveness and as supplemental to the BP.
*Some sort of posterior chain exercise is done in each workout, GH raise, RDL, 1RDL or pull troughs, leg curls are NEVER done.
