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Help Drafting a New Workout

Just finished the (6) week routine below, and could use help drafting another.

Finished:
workout 1 - deadlifts / bench press / bent row / pull ups 5 x 5, do in pairs with 90secs btw sets

workout 2 - split squat / chest supported db row(alternate arms) / push up / cuban press / diamond push up 3 x 15, do in a circuit with 15secs btw sets

workout 3 -db front squat / db row / reverse lunge / db incline press / shoulder press / db kickbacks 4 x 8, do in pairs with 30secs btw sets

I’m new to designing workouts.

[quote]obiwasabi wrote:
Just finished the (6) week routine below, and could use help drafting another.

Finished:
workout 1 - deadlifts / bench press / bent row / pull ups 5 x 5, do in pairs with 90secs btw sets

workout 2 - split squat / chest supported db row(alternate arms) / push up / cuban press / diamond push up 3 x 15, do in a circuit with 15secs btw sets

workout 3 -db front squat / db row / reverse lunge / db incline press / shoulder press / db kickbacks 4 x 8, do in pairs with 30secs btw sets

I’m new to designing workouts.[/quote]

KK, heres an option…

Workout 1- Deadlift Variation / Horizontal Pull, Vertical Push, Stepup

Workout 2- Squat variation / Vertical Pull, Horizontal Push, 1-leg deadlift

Do it as an A-B split 3 days a week,

So…

M:A
W:B
F:A

M:B
W:A
F:B

As far as reps, maybe do

M: 8x3
W: 3x15
F: 4x10

As far as exercises…

Deadlift

SG deadlift
Regular deadlift
RDL
Sumo DL
DL from deficit

Squat

Front squat
Back Squat
Zercher Squat
Leg press (high reps only)

Horizontal push

Bench
CG bench
DB bench
DB floor press
Pushups

Horizontal pull

BW rows
Supported rows
Seated cable row
Bent row

Vertical Push

Push Press
Military press
Db shoulder press
Incline bench
Db incline bench

Vertical Pull

Pullups
Chinups
Jump pullups
Lat pulls

Stepups

Stepups
Lunging stepups
Side stepups
Split squats
lunges

1-leg deadlift

1-leg deadlift
1-leg RDL
King deadlifts

With that you should be able to make your own workout that will suit your needs. Hope this helps…

Read these.

http://www.T-Nation.com/readArticle.do?id=1701042

Buy Ian Kings “How to Write Strength Training programs.” book.

Youll never ask for advice again.