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Workout02

Workout A
  • Squats
  • Dips
  • Pull-ups
  • Overhead press
  • Bicep curls
  • Press ups
Workout B
  • Lunges
  • Dips
  • chin-ups
  • Overhead press
  • press ups
  • Bicep curls
Full body 3 X a week
8 to 10 reps
3 sets

I don't have access to a bench press at my home

Rate my workout I am a total beginner please give me some advice to make my workout better. I want to do more compound lifts so I can build a Foundation of strength
 
try a typical Brawn workout. shorter & will give you the same goals without longer training
alternate ..
squats
Bench press
Pull up

shoulder press(i do not do them but you might)
stiff or regular deadlift
parallel bar dips
 
Workout02 said:
???
Click to expand...

7.1 to the power of 8 .... You repeat OHP and Curls in both workouts... try include a different workout or hit more reps with another..

Over working a muscle can Stunt it into 'Tonal' mode, like legs and walking... needs recovery time.


but sounds decent.. cant go wrong.. i do OHP everyday, its my Warm up.... Instead of OHP in workout B, try Clean Press (i recently learned it, good movement)
 
Oh so you haven’t got a flat bench is what you mean?
Mate you can pick a flat bench or even an adjustable for £40 on eBay supposedly rated to 300kg. However if you don’t want to spend anything do floor press or for safety single arm floor press
 
I was recommended this workout has anyone ever done it


20 Rep Squats: Routine
(Sets x Reps)

  • Squat: 1 x 20
  • Pullovers: 1 x 20
  • Bench Press: 2 x 10
  • Bent-over Rows: 2 x 10
Do the workout 3 times a week ideally, or only 2 times a week if you can't recover that fast. Simple, that's how to build muscles.
 
Workout02 said:
I was recommended this workout has anyone ever done it


20 Rep Squats: Routine
(Sets x Reps)

  • Squat: 1 x 20
  • Pullovers: 1 x 20
  • Bench Press: 2 x 10
  • Bent-over Rows: 2 x 10
Do the workout 3 times a week ideally, or only 2 times a week if you can't recover that fast. Simple, that's how to build muscles.
Click to expand...

Are you being serious mate? Who recommended this routine to you?
 
When I was younger and started training I joined a gym and did Dorian Yates blood and guts training for years. Built loads of muscle and still do some of that stuff today.

google Dorian Yates blood and guts
 
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