E_Ray

Hi all,
a mate told me about this site so i thought i'd come over & check it out and seek some advice as im planning on bulking in the next few months.

Below is the program (Rippetoe) im setting my routine on, however i would like the deadlifts swapped for a alternative workout as I believe I will need more experience with lifting weights before I go on to one of the most notorius excercises for doing peoples backs in.


Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
anyway, here are the adjusted workouts (sets x reps, not including warmup sets):

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift Replace with ? cable pull downs?
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps a piece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***
Parallel Bar dips or incline skullcrushers - 2 x 8-12
barbell/DB/EZ-Bar curls - 2 x 8-12

I would do the power cleans instead of the pendlay rows.


whats everyones thoughts on the above routine?

what do you guys recommend on which post work out protein shake to take?

what warm up routine should I do before I start my sets?

how should i adjust the weights on the sets? should I keep to the same weight throughout the set? how much weights should I put i.e enough to just about do a set..so i really need to push myself?


appreciate any advice that may help me plan my routine so im fully prepared.

Cheers all