full body workout

I want a full body workout aimed at muscle growth/definition.

I'm trying to move away from muscle-specific exercices.

This is what I'm doing right now: cardio 4 to 5 times a week, about an hour. workout twice a week: 2 sets of chin-ups lat pull-down 2 sets 2 sets back 'row' (upper back) incline bench dumbell chest press, 2-3 sets 2-3 sets dumbell shoulder press 2 sets biceps (hammer curls) 2 sets triceps (skull crushers, I believe you call them) squats something for calves

any suggestions for improvement?

Sure, simplify. Deadlift and press one day, rest the next, squat and press the next day, rest the next, repeat. Or take the Pavel approach and deadlift and press 5 days a week and do nothing else.

And do less cardio, 3x/week, no more than 40 minutes.

I'm trying to lose fat... I'm in 'decent' condition, 5'7' and 170 pounds. assuming worst case, 20% body fat, I want to burn 15 pounds of fat. that's why I do massive ammounts of cardio.

when you're saying 'deadlift and press' and 'squat and press', what is 'press' ? you're talking about chest press, shoulder press, ... ?

what about upper back and lats, are they included in the deadlift? what about biceps, triceps?

www.hypertrophy-specific.com

- Osc

Massive amounts of cardio make you massively hungry for carbohydrates. Heavy lifting raises your metabolism without the need for endless pasta and rice. I still do quite a lot of endurance athletics so I feel qualified to talk about this one - I've ridden a fixed gear bicycle 90 miles in a day, run 18 miles, etc.

Pick the press of your choice - it doesn't make a whole lot of difference. Bench pressing will give more emphasis to the chest, overhead pressing (side press, military press, etc.) will give more emphasis to the other parts. If you're interested in developing your pecs, bench press. I don't find big pecs very attractive or terribly functional so I do 1-arm military presses, which are also great for the midsection.

When you lift heavy on compound movements like the deadlift, you use almost every muscle in your body; isolation work is not needed unless you're trying to 'sculpt' your body into some particular shape. The combination of a deadlift and a one-armed overhead press is truly a complete, full-body program - it leaves nothing unworked.

Sorry if it sounds too simple but it works. There are many other approaches but they won't get you into better shape or help you lose weight any better.

My ideal build is that of a soldier or a martial artist, lean and muscular but not huge. The program I described can get you to that. My typical set/rep scheme is to use a heavy weight, reps of 5 or fewer, and long rests, and only a few sets - this helps the metabolism, helps strength, but doesn't encourage a lot of new muscle growth. You can get bigger if you work the sets and reps differently, which simply means doing more sets with lighter weights on shorter rests (or longer sets, which I do not recommend).