Straight to the Bar

All Things Strength

HELPING YOU GET STRONGER SINCE 2004

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 :
Sunday
Legs and abs
Romanian deadlift
Overhead squat
Split squat – left leg
Split squat – right leg
Hamstring curl
Leg extension
Abdominal crunch
Monday
Cardio
Exercise bike
Walking
Tuesday
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
Wednesday
Cardio
Exercise bike
Walking
Thursday
Back, biceps
Bent-over barbell row
Push-ups
Seated incline dumbell curl – left arm
Seated incline dumbell curl – right arm
Friday
Cardio
Exercise bike
Walking
Saturday
Rest day
Walking
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.

Cheers.

 

NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.

0 Comments

What's This?

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.

images of strength

'Napalm' Jedd Johnson.
Want to see (and learn) more Feats of Strength like this? Dive in.

Just Joined Us? Try These.

There are some incredible writers on the team here. To give you an idea, check these out :

If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

setting up a home gym?

If you’re getting ready to put together a solid Home Gym (fantastic thing), here’s how.

For more, swing by the full guide. Absolutely free.

And of course, you’ll find everything you need over in the SttB Strength Store. Massive range.

Ever Tried Kettlebells?

If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Ready To Learn Even More?

I love learning new skills, and the many seminars & workshops available are a great way to do that. If you’re looking for a specific type of workshop nearby, check out the ones on Dragon Door. Great mix of kettlebell and calisthenics-based offerings.

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program.

If you’re a fitness professional and love the Precision Nutrition approach, check out their certification offering. To say it’s comprehensive is an understatement.

Wherever You Are, We Are.

In addition to the main site, you can share your strength-training passion with a like-minded community on :

Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.

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.