Straight to the Bar

All Things Strength


Start of the Weights
Written By : Scott Bird
Filed In : Weekly summary

After talking to a few friends of mine (all of whom are much fitter than I am) and reading up on the pros and cons of various weight training methods, I established a routine which consists of the following :
Legs and abs
Romanian deadlift
Overhead squat
Split squat – left leg
Split squat – right leg
Hamstring curl
Leg extension
Abdominal crunch
Exercise bike
Chest, shoulders, triceps
Incline dumbell press
Flat bench press
Seated dumbell shoulder press
Single arm French press – left arm
Single arm French press – right arm
Exercise bike
Back, biceps
Bent-over barbell row
Seated incline dumbell curl – left arm
Seated incline dumbell curl – right arm
Exercise bike
Rest day
All of the weight routines are preceded by 10 mins on the bike (level 3) – just to warm up. I also do stretches prior to each exercise – specific to the muscles I’m about to work. The routines end with a bit more warm-down stretching.
Unfortunately the 50kg set of plates I got with the bench doesn’t include any small weights (the lowest is 7.5kg), which means that some of the exercises are done using bars/body weight only for now.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



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Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via X (Formerly Twitter), Facebook and the various networks listed in the sidebar.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.