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.

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.

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 75% of deadlift 

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If it has been over a week and a half 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.

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

Dumbbell bench 

Dumbbell row

Cardio 30 minutes 

Workout B

Pistol squats

Pullups

Dips

Cardio 30 minutes 

Extra

Fingertip pressups or knee pressups. Strengthen 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.

No gym

Pressups/one handed pressups/diamond pressups

Back extensions 

Squats/pistol squats

Situps/crunches/leg raises

Bent over rows with shopping bag, chair etc

Chair or sofa dips