I'm trying out an interesting and fresh routine that I can do in my garage with minimal equipment... power rack, Olympic weight set, a few OLD (minimally adjustable) dumbbells, a Swiss ball, and me.
Pull-ups (4-5 sets just short of failure)
Floor Press (4x6-8)
Hanging Reverse Crunches (3 sets)
Overhead Press (4x6-8)
Bent Over Row (4x6-8)
Isometric front squat (3 sets)
Suitcase deadlift (3x6)
Deadlift/SLDL (4x6-8) (switch each week)
Push-ups (3-4 sets)
Chins (4-5 sets)
Swiss ball crunches (3 sets)
DB Hang Curls (3 sets)
DB Floor Press w/ Legs Elevated (3x10-12)
Modified Renegade Row (3x10-12)
The weirdo core moves on Tuesdays and Fridays came from this page:
I really need to pick up a second Olympic bar so I can do dips in my rack.
It seems pretty random, almost like you're trying to get a whole body workout 4 different ways.
I can see where you'd think that.
One of my favorite routines ever was Built's "Baby Got Back". I did that program for a couple years while I had access to a gym, and I made great progress on it. The fundamentals I took away from it were to think of planar movement in addition to specific lifts. Vertical pushing, vertical pulling, quad-dominant movements, and hip dominant movements are the main categories. Look at my routine again with that in mind...
On Monday, I am doing a "heavy" vertical pull, horizontal push, and quad dominant movement. On Tuesday, it's a "heavy" vertical push and horizontal pull. The suitcase deads are a unilateral movement that I really feel in my quads, so I can call that a light quad dominant movement as well as core. Thursday has the "heavy" hip dominant deadlifts, which leaves me pretty spent, so I go for lighter horizontal push and vertical pull movements. Friday is kind of an oddball, though. Cleans are another hip dominant posterior chain exercise, but I go deep into the bottom and front squat out of them, so there's another quad move. The core movements here also serve as light horizontal pulling and pressing.
I guess I don't really feel as if I need any input lol, but if anyone has any suggestions to make my program more thorough I'm open to them. I just want to do the best I can with the limited equipment.
I don't think I could work my low back four times a week and on back to back days. I'd burn out quick when things got heavy. But that's me, and you may be more rugged.
I cut my teeth on BGB.
I'm also coming back from a long "rest period" and starting very light.
buy a bench and do SS
working on it