Getting a weight bench and free weights. Can people recommend lifting routines?

Stay tuned, bro. I am gonna post a COMPLETE routine later tonight.

Step ups, dead lift variations, squats, 2x a week. Bench pressing, rowing, 2x a week and shoulder exercises once a week. Core 3x a week

pump it hard-21 reps

pump it harder-15 reps

keep pumping until you are spent (~9 final reps)

You're welcome

Coach wrote:

Step ups, dead lift variations, squats, 2x a week. Bench pressing, rowing, 2x a week and shoulder exercises once a week. Core 3x a week

Can you be a little more specific here? What shoulder exercises, etc.?

Also, I forgot to add this in the OP, but links to youtube videos showing good form for any recommended lifts would also be highly appreciated.

Josh Hamilton's Addiction wrote:

Coach wrote:

Step ups, dead lift variations, squats, 2x a week. Bench pressing, rowing, 2x a week and shoulder exercises once a week. Core 3x a week

Can you be a little more specific here? What shoulder exercises, etc.?

Also, I forgot to add this in the OP, but links to youtube videos showing good form for any recommended lifts would also be highly appreciated.

I would recommend obtaining the p90x videos. I know several sub-elite runners who swear by the ab routine. There's nothing revolutionary in there but it shows proper form, and is a good way to keep you motivated. And judging by your post history, I think you'll need more structure then some youtube videos to stay on point

OK, here we go.

Please disregard the answers from the other guys, they have no clue.

I prescribe you the following program. Follow it:

M: deadlift, weighted pullups, bench press, triceps extensions

T: squat, rows, military press, biceps curls

W: sprints

T: deadlift, weighted pullups, bench press, triceps extensions

F: squat, rows, military press, biceps curls

S: sprints

S: OFF*

Rinse and repeat.

Rep range: 8-10 (works best to get BUFF).

Sprints will make sure you get shredded

*Sunday is off. With all the muscle you'll add (especially arms), you'll get lucky on Sat nights so your testosterone will be a bit low on Sunday. Don't worry, take it easy. Don't give her your number.

The Guru Matt James wrote:

I would recommend obtaining the p90x videos. I know several sub-elite runners who swear by the ab routine. There's nothing revolutionary in there but it shows proper form, and is a good way to keep you motivated. And judging by your post history, I think you'll need more structure then some youtube videos to stay on point

Does p90x have lifting routines? I'm not really interested in ab routines. I've been doing ab routines my whole life, save the last 3 years. But I haven't lifted my whole life and have a lot more to learn about effective lifting routines.

The ab routine is a supplemental video to the main workouts. It's something like three lifting days a week, with stuff like plyos and yoga on the other days

P90X is a full body general fitness routine. A typical week looks something like this

Day 1 Chest & Back, Ab Ripper X

Day 2 Plyometrics

Day 3 Shoulders & Arms, Ab Ripper X

Day 4 Yoga

Day 5 Legs & Back, Ab Ripper X

Day 6 Kenpo

Day 7 Rest or Stretch

brogan1 wrote:

Day 1 Ab Ripper X

Day 2 Plyometrics

Day 3 Ab Ripper X

Day 4 Yoga

Day 5 Ab Ripper X

Day 6 Kenpo

Day 7 Rest or Stretch

See what I did here? Highlighted all the garbage for you. Anyone who does direct ab work while neglecting chest, back, leg or glutes is a total MORON.

You don't get RIPPED with P90X, you get RIPPED OFF!

Seriously, you wanna get BIG, join CrossFit or workout on your own with my program posted above.

But spare me this BS from watching too much informercials.

as far as videos lookup Eric Cressey, Dan John, Mike Robertson, Mike Boyle, Robert Dos Remedios.

for shoulders do a standing military press and or lateral raises and front raises.

You mentioned you'd have a bench and some free weights. Pull ups and chin ups are out of the question but bent over rows and dumb bell 3 point rows should be done. Bench pressing and one arm dumb bell presses and push up variations are enough for your chest. Again step ups onto the bench and goblet squats are a good start. For your hips learn Romanian dead lifts, good mornings and glute bridges. Specifically working the arms are not that crucial unless you want size as you are already doing arms when pushing and pulling.

keep it simple

xfit_guy isn't it bad to do major leg lifts almost every day of the week?

Xfit_guy_the_real_one_1 wrote:

See what I did here? Highlighted all the garbage for you. Anyone who does direct ab work while neglecting chest, back, leg or glutes is a total MORON.

You don't get RIPPED with P90X, you get RIPPED OFF!

Seriously, you wanna get BIG, join CrossFit or workout on your own with my program posted above.

But spare me this BS from watching too much informercials.

I never said I did P90X nor did I recommend it.

squats, bench, military presses, dead-lifts, reverse bent over rows

Make sure your form is good, especially on dead-lifts...

Also, certain lifts hit certain parts of said muscle group. For instance, front squats vs regular back squats have their own benefits.

heracles wrote:

squats, bench, military presses, dead-lifts, reverse bent over rows

Your program misses out on vertical pulls. Big mistake. HUGE mistake. Add pullups or cable pulldown and you got...

... exactly what I prescribed.

Trust me, I know my sht.

Xfit_guy_the_real_one_1 wrote:

Anyone who does direct ab work while neglecting chest, back, leg or glutes is a total MORON.

Anyone who does upper-arm isolation four times a week is just as stupid. Triceps extensions and curls are important only for mirror monkeys, for real athletes they're just a supplement.

With your workout plan, OP will be stuck indoors posing in the mirror like an armpit-shaving bodybuilder. To be truly fit you have to go outside where the real world is.

Sunday is off. With all the muscle you'll add (especially arms), you'll get lucky on Sat nights so your testosterone will be a bit low on Sunday. Don't worry, take it easy. Don't give her your number.

Xfit_guy_the_real_one_1 is not only arrogant but also thinks sexual promiscuity is cool. Maybe these are two tips of the same iceberg.

put in "Weight bench exercise" in the search box

WORKOUT INSTRUCTIONS

Perform warmup followed by strength exercises and WOD 1, WOD 2, and WOD 3.

WARMUP

400 meter run

Dynamic Stretch: Karaoke, Frankenstein walk, high knees, backpedal, hip swings

3 Rounds

10 KB Swings

10 Ring Pushups

10 Squat Jumps

5 Burpees

STRENGTH

10 Clean and Jerk: 95 pounds

10 Toes to Bar: 1 minute rest after

8 Clean and Jerks: 135 pounds

10 Toes to Bar: 1 minute rest after

6 Clean and Jerks: 155 pounds

10 Toes to Bar: 1 minute rest after

3 Rep Max Clean and Jerk

WOD 1

3 Rounds

30 Squat Jumps

15 Pullups

WOD 2

3 Rounds

30 Squat Jumps

15 Pullups

WOD 3

3 Rounds

500 meter row

15 Deadlifts: 50% of 1 Rep Max

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