Full body - Monday, Wednesday, Friday.

Monday
Bench Press - 3 x 8-12*
Lat Pull Down - 3 x 8-12* (building up to chin ups) :D
Standing Millitary Press - 3 x 8-12*
Bench Dips - 3 x 15
Seated Row - 3 x 8-12*
Squat - 3 x 8-12*
Crunch - 3 x 25

Wednesday
Bench Press - 3 x 8-12*
Lat Pull Down - 3 x 8-12*
Standing Millitary Press - 3 x 8-12*
Bench Dips - 3 x 15
Seated Row - 3 x 8-12*
Deadlift - 3 x 6-8*
Crunch - 3 x 25

Friday - same as Monday

* - increase weight and reduce to 8 reps when able to do 3 sets of 12.

I am looking for functional fast strength and muscle gains, and lots of fat loss.

Please give opinions. I am a relative beginner to weight training.

Thanks. :tu:

I would use more varations.

eg.
Monday - flat BP
Wedesday - DB press
Friday - Incline press

The varations are endless.

Not sure why after all the excellent suggestions in your other thread you decided on that. I think you were offered far better routines.


Just my opinion.

You might consider moving your squats and deads to an early part of your workout when you are fresher, since those are your two biggest impact excercises.

Depends on your priorities, but I find putting those closer to first helps me.

I am looking for functional fast strength and muscle gains, and lots of fat loss.

Please give opinions. I am a relative beginner to weight training.

It's OK as long as you really take those squats and deadlifts seriously.

But if, as I suspect, your legs and back are not way ahead of your upper body, you might do better shifting the volume in favor of legs and back.