Workout information

 

FORM IS THE NUMBER ONE PRIORITY

 

Compound movements involve more muscle groups than isolation exercises, therefore you can do less exercises and train more muscles.

Training without going near failure doesn't produce enough stress on the body to warrant adaptation. At least one set should go close if not to failure on each exercise. Doing more than 5 sets per exercise is generally not recommended(you could be doing another exercise which strengthens more muscles).

Each exercise should include doing warmup sets of lower intensity without going near failure i.e. 60kg deadlift(warmup) then 100kg deadlift(work set).

If one side is stronger than the other perform equal repetitions on both sides until it catches up.

For males there is a rough guide of the ratios of each exercise are below, slightly less than half for single limb exercises.

Shoulder press 40% of deadlift 

Bench press 60% of deadlift

Bent over row 60% of deadlift

ATG squat 70% of deadlift 

Dip/pull-ups 80% of deadlift(including bodyweight)

Search for 1920's bodybuilders for the best physiques pre testosterone being synthesized(1935) to see attainable physiques naturally. 

If it has been over two weeks since training a body part lower the weight on it to prevent injuries.

The advantage of rotating two full body workouts is greater stress will be placed on slightly different areas of the muscles used.

Running is a high impact form of cardio which increases injury chance compared to a low impact cardio such as swimming, sled push/pulls, rowing etc.

Effective cardio can be as little as 6 minutes per session if high intensity.

Incorporating plyometrics into a strength program increases power output i.e. squats and box jumps increase vertical jump more than either alone.

Workout example

The exercises below are in my opinion the best ones due to being compound movements at different angles for push/pull/legs. If you do not have a spotter or rack that allows you to lift safely then I would trade bench press for dumbbell press and ATG squats for pistol squats.

Workout A

Rotate workouts each time A, B, A, B etc

Deadlift/Sumo deadlift/Plyometric jumps

Bench press/Dumbbell bench/Plyometric pressups

Bent over row/Dumbbell row/Plyometric rows

Workout B

ATG squats/Pistol squats/Plyometric jumps

Pullups/Plyometric pullups

Dips/Plyometric dips

Cardio 

Extra

Bar hangs. Improves grip, decompresses spine.

Fingertip pressups or fingertip knee pressups. Strengthens fingers.

Vacuums suck in waist and hold. For a slimmer waist.

Crunches

Neck bridges on floor, bed or leaning against wall.

Mewing. Push tongue against roof of mouth. For a more defined jawline.

No gym

Pressups/one handed pressups/diamond pressups/wide pressups/above head pressups/knee pressups/100°-80° pressups(strengthens elbows)

Back extensions 

100°-80° Squats(strengthens knees)/pistol squats

Situps/crunches/leg raises

Bent over rows with shopping bag, chair etc

Chair, bed or sofa dips