First free weights workout

[moriarty]

I recently got hold of a barbell, dumbells and weights and tried to make a simple full-body workout. Any reccomendations would be greatly appreciated.

1. Weighted Squats
Deadlift
Push-ups or variations of
Bent-over rows
Dips
Saxon bends
Barbell Curls, Tricep Press

2. Plyometric/Bodyweight ExercisesIncluding also:
Trap raises, Delt lifts
Olympic lifts

3. Single leg squats
Suitcase Deadlift
Military Press
Pull-ups
Bent Press
Weighted Calf Raise
Bicep Curl

Workouts 1 and 3 will probably be done Mon, Wed, Fri as either supersets or ladder sets, whilst the second will be done as a circuit or deck of cards style, doing O-lifts for max weight and good form.

Tuesday and Thursday will be Tabata or hill running with some core and grip exercises thrown in for good measure. Squash on Saturdays.

On all days exept Saturday, time taken is to be less than a half-hour.
Any suggestions?

[Fatman]

When you say "tricep press" is it a barbell press from forehead or dumbbel tricep extensions?

The workout you've outlined is very good. I would try and separate those same exercises into push and pull workouts (modelling them after my own), eg.:

Day 1 - push workout:
Military Press or clean & press
Push-ups and/or floor press (like a bench press, only done on the floor)
Bent press
Dips
Tricep press (barbell press from forehead)

Day 2 - pull workout:
Deadlifts
Cleans
Pull-ups (weighted)

Day 3 - squat workout:
Barbell squat (flat-footed only if you're using weights!!! thighs to parallel w. floor)
Overhead squat
Barbell row
Barbell curl

[koltz]

You know , I actually bought a nice bar today....
I use my dbs plates for it but soon ill get some 45's so I can do deadlifts and the like...



anyway...

What I suggest that you do:

workout one:
One arm floor press
One arm bent over row
One leg squat
One arm overhead press (bent press is okey too)

workout two:
Weighted dips
Weighted pullups
Deadlift
Upright rows.


I worked out like this with a 3X5 scheme and I got nice results for a while.

[moriarty]

The tricep press I was thinking of was a barbell press from forehead, but I decided to go for a floor press after the first set, my shoulders not being able to balance it properly.

Fatman: I thought about a push/pull workout but I don't think that my arms could handle that much pressing.

In any case I'm going to keep this for a bit and see what happens, making modifications as I go.
Thanks for the feedback, anyhow.

[Fatman]

If the volume is too much, abbreviate the workout. Do only one working set of each exercise. Or just do military and floor presses.