I train two days a week whole body.
Deadlift 5 x 5
Bench 5 x 5
leg extension 3 x 10
leg curl 3 x 10
pull-ups 2 x 8
standing military press 3 x 8
bent over rows 2 x 10
Squat 5 x 5
Power Press 5 x 5
one leg squat 2 x 8
RDL 3 x 8
light incline 10, 8, 6
upright row 2 x 8
barbell curls 2 x 9
tricep extensions 2 x 8
shrugs 3 x 8
any help would be appreciated[/quote]
You mentioned you train at home - is there any way you can split up to three days a week and do less each day? That’s a lot of different exercises in one session, and generally, training sessions shouldn’t take more than an hour. After that, the positive hormonal response tends to drop.
I’d split it up into a 2 workout split, one push dominant one pull dominant, focusing on increasing maximal strength for now.
Push day would be something like:
Push press - 6 x 5
Squat - 6-7 x 5
Split squat - 3 x 6-8
Calf raises - 3 x 10-12
A little shoulder or tricep assistance work if you’re not already beat
Weighted crnches - 4 x 10
Pull day would be something like:
Deadlifts - 6 x 3 (keep form VERY strict on these)
Bent-over rows - 6 x 5
Leg curls - 4 x 6-8
Toe raises (I think that’s the kind of thing you meant by shin work)
Side Bends - 3 x 8 each side
Exercises could be alternated every few weeks for variety and to make sure you hit the muscles you need to - for example, exchange deadlifts for power cleans after 3 or 4 weeks, back squats for front squats, rows for chins, things like that.
I’d alternate these workouts in a 3x/week pattern for a while. It’s simple, balanced, and can be easily changed if you start to feel run down or if you feel it’s not enough. If you feel it’s not enough, I’d do some more bicep/tricep/forearm work. If it’s too much, take out a set on one exercise for a day, maybe two.
Let me know if you have any questions or anything,