Jun 02, 2011 3:00 AM GMT
For the past seven months or so, I've been on Rippetoe's Starting Strength program. Basically, the routine is just the big compound barbell lifts: bench press, overheard press, squats, deadlifts, and power cleans. I've modified the program a few months ago as my body got used to the routine, and currently my workout is as follows:
3x per week -
Bench Press 3x5
Squat 3x5
Overhead Press 3x5
Alternate Deadlift 3x5 and Power cleans 5x3 every other workout
I add some random bodyweight stuff if I get through it with time to spare before I have to head into work....mostly pullups and dips 3x5.
Since I'm a beginner to the iron game, I saw great improvements in strength and a fair amount of mass gain from when I started. But I'm not completely happy with my progress in terms of my physique - specifically my arms and shoulders.
I was wondering how I could expand my current workout with some more free weight isolation exercises while still keeping the bench press, squat, and deadlift at the core of the regimen? Any ideas? Specific exercises?
3x per week -
Bench Press 3x5
Squat 3x5
Overhead Press 3x5
Alternate Deadlift 3x5 and Power cleans 5x3 every other workout
I add some random bodyweight stuff if I get through it with time to spare before I have to head into work....mostly pullups and dips 3x5.
Since I'm a beginner to the iron game, I saw great improvements in strength and a fair amount of mass gain from when I started. But I'm not completely happy with my progress in terms of my physique - specifically my arms and shoulders.
I was wondering how I could expand my current workout with some more free weight isolation exercises while still keeping the bench press, squat, and deadlift at the core of the regimen? Any ideas? Specific exercises?
