Workout information

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.

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 

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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.

For cardio to be effective at increasing fitness 20 minutes plus should be done.

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

Workout example

These workouts can be done with no partner and stress most of the body.

Workout A

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

Deadlift/Plyometric jumps

Dumbbell bench/Plyometric pressups

Dumbbell row/Plyometric rows

Cardio 20-30 minutes 

Workout B

Pistol squats/Plyometric jumps

Pullups/Plyometric pullups

Dips/Plyometric dips

Cardio 20-30 minutes 

Extra

Punching whole body to get used to pain.

Bar hangs. Improves grip, decompresses spine.

Fingertip pressups or fingertip knee pressups. Strengthens fingers.

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

Neck bridges on floor, bed or leaning against wall.

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

Walking with eyes closed. Improves balance.

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