Can someone help me make a ^$%#$% workout!

[justinpatton]

The only equiptment I have is a cement weighted home-made barbell.

Monday: ROUTINE A
Tuesday: ROUTINE B
Wednesday: ROUTINE A
Thursday: ROUTINE B
Friday: ROUTINE A
Sat: ROUTINE B


ROUTINE A upper body
barbell Military Press
barbell Deadlift
barbell Floor press
barbell Curl
barbell Upright Row

ROUTINE B lower body
barbell Squat
barbell Lunge
barbell Step up
barbell Bent Row

I have two questions;

1. In routine A should I being doing the barbell deadlift? Because it works my legs and I'll be using my legs the next day for routine B. Is it a bad thing to do?

2. Same as question one, should I be doing the barbell bent row in routine B? Because it works my arms and I'm using them the next day for routine A.



Any help apreciated.

 

[blackbeard]

Have a look at the routines article here. Quite a lot of noobs try and "fix" their home-made routines when they are better off using a proper routine. If you want a FBW with Barbell Rows, Deads, Squats, Bench, Military Press all which can be done with a barbell with adequate weight see the 5x5.

You might need to pick some Oly plates on the cheap from ebay as whatever routine you pick, you need increments and different plates. The big lifts such as the squats and deads need more weight than a single Oly plate, once you have mastered correct form.

Remember to start light and don't increase the weight until you perfect the form.

Cheers,
Hope this helps.

 

[Proteinboy]

deadlift goes in lower body, row goes with upper body.

i suggest you take 2 days off during the week, so that you dont burn out and plateau too fast due to inadequate recovery time. 1 rest day a week is high frequency.

 

[evan]

i suggest you take 2 days off during the week, so that you dont burn out and plateau too fast due to inadequate recovery time. 1 rest day a week is high frequency.

+1. I'd even go as far as to do the routine you mentioned on Monday, Tuesday, Thursday and Friday. You might think that 4 days a week is not enough, but if you're lifting heavy enough, 4 days is plenty and you'll need the down time for rest and recovery. Don't forget that your body will repair (and thus grow) during rest periods, so adequate rest time is essential. Last, but not least, make sure that you're eating right. A crappy diet will ruin any exercise plan.