basic compound routine

[tonyboloni]

Hey all,

I need a routine the revolves around a squat day, a dead day, and a bench day: i.e. Mon/Wed/Fri.

I'd like it to include a military press and rowing movement plus dips and pullups because I understand they are difficult and I like a good challenge; I don't know what days to add the pressing/rowing/dips and pullup into the structured routine.

Here's some other details: for the past six weeks I've been stationary bicycling at the gym for 55 minutes using an interval hill program to prepare me for commuting daily via bicycle, a round trip of 10 miles. Commuting starts this upcoming Monday, the 24th, I thought I could do interval hill work on the treadmill to make sure I using different legs muscles than those that the bicycling uses.

I don't need to worry about "gettin' big" right now...I need to trim way, way down to an acceptable weight then rebuild some mass with class. I think the compound movement routine will set a foundation that will never fail me when, and if, I decide to move into a more complicated routine.

One question: at this point should I even be thinking about low carb/nutrient timing etc? Another point: both my folks have some sort of cardiac problems; I need to keep some sort of eating plan that will serve me now and down the road.

Immediate goals: Start commuting by bike, four weeks of basic lifing in exact fore with no missed day/no excuses before worrying about increasing weights.

Longer term goals: Increasing weights during lifting but maintaining form; don't let my ego create injuries by compromising form. Dropping inches from around the waist and big ole butt; resuming my porn career (Just wanted to see if you were still reading).

This got kinda word-y; I had a big Starbucks this morning plus am excited about getting started. Any routine help would be appreciated.

Thanks ladies and gents!

[tonyboloni]

P.S. to the message above.

Before I started the bicycling I did get a doctor's clearance to start and then add weight lifting...I think he was just happy to see someone willing to follow the usual advise of: eat right and exercise.

Plus, no cardiac problems with me now at all...just doing some long range planning.

TonyB

[sicario]

Hey Tony, I'm off to work in a bit, so I won't go into depth on this, but setting up your routine around those big exercises shouldn't be too hard. I'd do the dips and military press on chest day, to hit the tri's and shoulders too. The pullups on dead day, which will hit the lats and bi's, and I guess the squats get a day all to themselves, lol. One of my all time favorite power lifters, pro wrestler, and world bench press record holder, Ted Arcidi had some great routines along the lines of the kind of program you are looking to put togeather, a quick search on Google should give you pleanty of good information on his training. Good luck, Vin.

[fit]

ANd to add just one note about diet- how experienced are you at planning your nutrition?

Personally- I believe in the value of nutrient timing at all times but that's just me- low carb? That's entirely another matter- low carb is one approach among many.

[tonyboloni]

Not a whole lot of experience in nutritional planning but quick to learn.

[RUBICON19]

tonyboloni said:

Hey all,

I need a routine the revolves around a squat day, a dead day, and a bench day: i.e. Mon/Wed/Fri.

I'd like it to include a military press and rowing movement plus dips and pullups because I understand they are difficult and I like a good challenge; I don't know what days to add the pressing/rowing/dips and pullup into the structured routine.

Here's some other details: for the past six weeks I've been stationary bicycling at the gym for 55 minutes using an interval hill program to prepare me for commuting daily via bicycle, a round trip of 10 miles. Commuting starts this upcoming Monday, the 24th, I thought I could do interval hill work on the treadmill to make sure I using different legs muscles than those that the bicycling uses.

I don't need to worry about "gettin' big" right now...I need to trim way, way down to an acceptable weight then rebuild some mass with class. I think the compound movement routine will set a foundation that will never fail me when, and if, I decide to move into a more complicated routine.

One question: at this point should I even be thinking about low carb/nutrient timing etc? Another point: both my folks have some sort of cardiac problems; I need to keep some sort of eating plan that will serve me now and down the road.

Immediate goals: Start commuting by bike, four weeks of basic lifing in exact fore with no missed day/no excuses before worrying about increasing weights.

Longer term goals: Increasing weights during lifting but maintaining form; don't let my ego create injuries by compromising form. Dropping inches from around the waist and big ole butt; resuming my porn career (Just wanted to see if you were still reading).

This got kinda word-y; I had a big Starbucks this morning plus am excited about getting started. Any routine help would be appreciated.

Thanks ladies and gents!

Maybe :


Day (1)

Squat 3 x 4-6
BB lunge 2 x 4-6

Stiffs 2-3 x 4-6

Stand calf 3 x 6-10


Day (2)

Flat bench 3 x 4-6
Incl bench 2 x 4-6

Mil press 2 x 4-6
Seated DB press 2 x 4-6

CG bench press 3 x 4-6


Day (3)

Deads 3 x 4-6
Wide chins 3 x 4-6
BB row 3 x 4-6

BB curl 3 x 4-6

[tonyboloni]

Rubicon,

That looks great; what day should I do dips on and what sort of set/rep scheme should I use.

Thank for the routine,

TonyB

[RUBICON19]

tonyboloni said:

Rubicon,

That looks great; what day should I do dips on and what sort of set/rep scheme should I use.

Thank for the routine,

TonyB

Replace CG bench with dips.. Same rep scheme 4-6 reps

[tonyboloni]

thanks!

[RUBICON19]

tonyboloni said:

thanks!

No prob. Anytime

[mrky03]

I followed a routine similar to the one Randy suggested for many years. I gained a lot on that schedule.

Also you mentioned wanting to get on a heart healthy diet. The diets that you see listed here on the board are pretty standard bodybuilding fare and very heart healthy.

[gti steve]

give the mark rippetoe program a shot

www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

[loneagle]

Here's another example of the Bill Starr 5 x 5 with the spreadsheet. Plug in your 3 rep maxes and it figures the poundages for you.

www.davedraper.com/pmwiki/pmwiki.php/PmWiki/5x5