Simple comprehensive weights routine

willietherock

I’ve been doing the following workout routine 2/3x per week. Purely by accident than by design as I’m a newbie and just picked up some bits and pieces on here and other blogs ect. Anything I should add/ delete?
I’ve 100kg weights, homemade squat rack/bench, barbells, dumbbells ect.

Shoulder Press 3*5
Squat 3*15
Bench 3*5
Single Arm Row 3*15*2
Dead Lift 3*15
Pull Up 3* fail

Mellor

The exercises you chose are spot on, that alone has you ahead of a lot of regular gym goers. I'd rather swap single arm rows for a barbell variant, bent over/pendlay etc. But its not a big deal.

The reps are what stand out as being out of place. 5 rep sets in bench and shoulder press is great. But 15 reps in squats, deadlifts, row is too much. Some programs involve 20 rep squats or high rep deadlifts, but these are best suited to people with few years under a barbell.
Drop the 15 rep sets down to 5 reps also.

Deadlifting every workout can be taxing. As can both bench and overhead pressing. So, the nest logical step if to split it into two alternating workouts. It's very quickly starting to resemble starting strength or Stronglifts.

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift/3x5 Rows*(alternating)

Workout B
3x5 Squat
3x5 Bench Press
3xFailure Chin-ups/Pull-ups (alternating)

*That should be Power Cleans, strictly speaking. Rip's attitude in terms of subbing rows for powercleans is "F**k Rows". But one of the variations of the original program includes them, as do MadCow and Stronglifts. The reason I varied slightly is because that none of them include pull-ups.

road dog

http://www.bodybuilding.com/fun/vinced3.htm


try this,its what im doing atm,i find it good