Been reading a lot through the forums over the past couple of months and got lots of information. My diet is looking good and have starting lifting the weights. The muscles I want to develop 1st are the lower back, glutes and legs as these are the weakest links. I have been experimenting with deadlifts, reverse hypers and back raises for lower back.
Hip thrusts, step ups, and Bulgarian split squat for glutes (I know some of those also work the quads/legs), and for legs I have been attempting the pistol squat and have been back squatting. I am currently doing no upper body work as I want to see progress in these areas 1st, I also feel the deadlifts/squats and work stimulate my upper body enough to keep it at a steady strength until I am ready to progress and build my upper body. I am also doing pushups just for abit extra.
Basically my reason for post is to ask if any1 can offer me advice on how to put a 5 day a week program together for the main 3 areas I have discussed I have tried myself but its getting quite difficult to get my head around and also I wanted your better knowledge to steer me into the right/better direction.