I've been reading all over the place and can't find a BB routine that doesn't involve 10 different exercises a session on 10 different machines.
Male, 6 foot 1.
20% body fat.
I have a Basic squat rack that has a cable machine attached for lat pull downs and one from the floor as well. I only have a barbel no dumbbells and work out at home.
I have had a run with Stronglifts 5 x 5 and that went well. For those not familliar with this program its a 3 day a week workout with Squats each and everytime and the other compound movements. I have put on a bit of muscle and definitely increased my strength. I was squating about 90kgâ??s for a few reps deadlifting about 130kg for reps and benching about 70kgâ??s with this program.
I wanted to start adding more muscle so I devised a plan around the equipment I had and mainly compound movements.
Here is what I came up with: 4 x 12 sets and reps 3 day split ( I have posted examples of my best reps and sets before stopping this routine
Bent Over Row 57.5kg 3 x 12, 1 x 8
Lat Pull Downs 40kg 1 x 12, 1 x 9, 2 x 8
Lat Pull Downs 35kg 4 x 12
Curls 7.5kg 1 x 12, 1 x 7, 1 x 6, 1 x 4 (Dont laugh ive never trained them! :D)
Legs: ( I eventually dropped the good mornings it felt like too much on my hamstrings after sqauts and deadlifts. Also 4 x 12 deadlifts left me with a swollen knee I think due to form break down. So after a week or so I started doing an amount I felt safe with)
Squat 57.5kg 1 x 10, 1 x 8, 1 x 5,1 x 7
Deadlift 62.5kg 1 x 12, 1 x 9
Good Mornings 32.5kg 4 x 12 ( Cramping Hamstrings extremely sore for the next few days)
Calf Raises 87.5kg 1 x 12, 1 x 8, 1 x 10
Flat BP 57.5kg 3 x 12, 1 x 5
Incline BP 30Â° 42.5kg 2 x 9, 1 x 10, 1 x 8
OHP 32.5kg 1 x 12, 1 x 9, 1 x 9, 1 x 5
Tricep Pull Downs 17.5kg 1 x 6, 1 x 1! 1 x 0
So my questions are:
1. Can anyone recommend a good plan based on the main compound movements and some cable work for beginners (as you can see by my stats I'm a beginner)
OR is the routine outlined above a good place to start and or is the volume too low and the weight too high? Advice on altering the plan maybe?
Should I be doing squats, deadlifts and goodmornings all on one leg day?
Any other advise or input is greatly appreciated!