Workout Routine

[zigzag]

Heres my workout routine. I read this forum for a while and took the advice of the top posters (Warboss Alex, A-Unit) Hoping those guys or anyone else can check this out.

Day 1 - Back/Bis
2x Pullups (wide overhand grip)
2x Chinups (close underhand grip)
2x8 BB Rows
2x6 Deadlift

1 day rest

Day 2 - Chest/Tris/Shoulders
2x6 BB Bench
2x8 DB Bench
2x8 Military Press or DB Shoulder Press
2x Dips

1 day rest

Day 3 - Legs
2x6 Squats
1x20 Squats

2 days rest

2g protein, red meat, and all that good stuff.

First question is what other excercises should I do for Legs? SL Deadlifts, Calf Raises, Leg Curl or maybe squats is all I need?

Should I be doing squats or deadlifts at the beginning or at the end? I'm thinking at the end because I shouldn't have too much left in me after those lifts.

I read this post on warm-ups, and I have some questions.
http://www.ironaddicts.com/forums/showthread.php?t=3404
Say I'm doing my Day 1 workout. I warm up for rows like the article recommends. Do I need to warm up like that again for deadlifts? Or if I do deadlifts first, do I need to warm-up like that again for rows? Or do less sets for the second excercise warm-up?

On chest day, I warm-up like the article on BB Bench, I don't think I need to warm-up like that again for db bench or shoulder press because they are same bodypart. But should I do the workset right away or do 1-2 warmup sets before max weight?

I'm also not 100% on my squat and deadlift form, could somebody walk me through correct form step by step.

Peace.

 

[Skilla_Staz]

Squats, Bench, Deadlifts should be performed first thing.

Also, theres plenty of websites and video clips for form on lifts.

 

[reyalp]

The book "Starting Strength" by Mark Rippetoe details form on PL type exercises very well. The chapter on Squats is about 60 pages just by itself.

I started to type out a big entry on how Rippetoe has you do squats, but the bottom line is: If you don't have someone experienced showing you the PL squat and watching your form, providing feeback and helping you get the form down 100%, you WILL injure yourself at some point.

 

[Warboss Alex]

workout looks good to me. on leg day add stiff leg deadlift (light weight high reps) or good mornings, plus calves and abs (weighted).

squats or deadlifts could be done first or last, it's up to you. there's pros and cons both ways, try both ways and see which you prefer.

http://www.irongame.com/

plenty of videos there for the plifting squat (and other lifts) - I'd prefer you that you went deeper than this for maximum quad involvement but the basic form is there (wide stance, straight back etc).

 

[zigzag]

Thanks for the advice so far.

Can anybody answer the warm-up question?

 

[Warboss Alex]

haven't read the article but you should always warm up thoroughly for any exercise even if the muscles in question have already been targeted with another exercise.

takes me 40 mins to warm up for deadlifts, if I do rows afterwards I'd still spend 5 mins or so warming up on them.