Help me come up with a full body workout?

Well, I am trying to come up with a good full body workout. I workout 3 days a week at the gym currently, and I am just all over the place. I basically just use every machine and then do curls and tricep extensions. Can you help me come up with something that will workout my whole body effectively?  Preferably recommend me a workout plan that makes more use of Free Weights. Since I hear weight machine are not as effective.

Workout A
**Squat: 3 X 5
**Bench Press: 3 X 5
**Barbell Row: 3 X 5
**Deadlift: 1 X 5

Workout B
**Squat: 3 X 5
**Press: 3 X 5
**Pull-up: 3 X 5
**Power clean: 1 X 5

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

3 x 5 means 3 sets of 5 right? Alright, thanks for the speedy response!

read this, if you have any questions afterwards, feel free to ask.

http://forum.bodybuildi.../showthread.php?t=998224

Edit*

The basic program is as below:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

alternating each week a,b,a : b,a,b

This is the Starting strength routine, and anyone serious about getting into weightlifting whether it be powerlifting, body building, or sports specific should start with this program.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Phunin


3 x 5 means 3 sets of 5 right? Alright, thanks for the speedy response!

Yeah, 3 X 5 = 3 sets of 5 reps, rep range is mainly a preference though...do whatever it is you want to. I've gained most of my mass with 3 X 5 though, some guys prefer 3 X 10 or 5 X 5, etc.. as long as you're progressing each week on your lifts, you should be fine...a lot of people can't progress each week but it's the general idea to progress as much as possible, sometimes that means lowering the rep range for example from 3 X 5 to 3 X 3.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Thanks, that was a very useful link. I just did Workout A. I'm gonna keep this workout up for 2 weeks and see if it does me any good. Is it okay if I add on the spot workouts? Like maybe curls with the dumbbells?

Phunin


Thanks, that was a very useful link. I just did Workout A. I'm gonna keep this workout up for 2 weeks and see if it does me any good. Is it okay if I add on the spot workouts? Like maybe curls with the dumbbells?

Stick with it for 3 months, not 2 weeks. You need to give a routine a good amount of time.

V,
    You're the Clipart Photoshop GOD!

 

Lol, sorry if I came off as trying to immediately get muscles. I am just trying to see how well this workout goes for me. I guess I'll stick with it for the summer vacation I have then, lol.

Marc just posted a link concerning how long it takes to build muscle, it's worth a look.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Its fine to add in some isolations like curls. But I would keep them to around 2 per workout and about 2 sets of each.

Virtuoso is right, you will need to give a routine a few months to see effects, working out for a few weeks is nothing compared to the big picture.

Think of it like this, what your doing today, wont show for many weeks down the road. so give it some time, and if your eating right im sure you will be pleased with the results.

Phunin


Thanks, that was a very useful link. I just did Workout A. I'm gonna keep this workout up for 2 weeks and see if it does me any good. Is it okay if I add on the spot workouts? Like maybe curls with the dumbbells?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

MVP, in my other thread, you said Squatting and Deadlifting, if you squatted before you deadlifted, you would cheat one because it would plateau. Since they work similar muscle groups, does it still apply, or should I stick to doing both in the same day?                    

It depends a lot on level of experience and such- If you're a beginner you should be fine, you'll still make progress but I would lower the deadlift volume to 1 X 5 personally.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

This doesnt really apply to something like the starting strength program when your just starting out. Even if an intermediate or advanced trainee does them on the same day, Just make sure your not doing them back to back, do bench in between.

Your deadlifts are ramping sets so they wont suffer as much as you think. One heavy target workset is very doable while squating the same day.

Phunin


MVP, in my other thread, you said Squatting and Deadlifting, if you squatted before you deadlifted, you would cheat one because it would plateau. Since they work similar muscle groups, does it still apply, or should I stick to doing both in the same day?                    

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Alright, thanks for all of the help.