Anyone have a good workout for a newer lifter?

[TY007MYBUTTY]

I used to lift regularly in high school, I never had a plan and didnt keep records of progression though. Stopped when I left HS and just now got back into lifting a month ago. My lifts have progressed fairly quickly but Im starting to notice body parts falling behind in my current program, mainly arms and back. Currently my max for 5 reps on my main exercises are Bench - 230, Squat 275, Deadlift 315, OHP 140, and Bent Over Rows 140. I used strong lifts as a quick way to just get my ass back into the gym, but I'm interested in trying something that would be a little more balanced. I appreciate all replies!

If it matters I'm 5'11 and 216lbs

 

[OfficerFarva]

Here's a really great program made up by a very smart lady.


Baby Got Back | Wannabebig

 

[sneedham]

Agreed!!!

 

[TY007MYBUTTY]

Hey that looks amazing! Definitely worth a shot. Thank you so much.

 

[blergs.]

I used to lift regularly in high school, I never had a plan and didnt keep records of progression though. Stopped when I left HS and just now got back into lifting a month ago. My lifts have progressed fairly quickly but Im starting to notice body parts falling behind in my current program, mainly arms and back. Currently my max for 5 reps on my main exercises are Bench - 230, Squat 275, Deadlift 315, OHP 140, and Bent Over Rows 140. I used strong lifts as a quick way to just get my ass back into the gym, but I'm interested in trying something that would be a little more balanced. I appreciate all replies!

If it matters I'm 5'11 and 216lbs

I do something like DC training but i got 7-9 reps max and i workout for 40-60min and only workout 3-4 days a week max. google DC training, here is site>
its decent style, but if you are new take it a bit slow All about Doggcrapp Training AKA DC Training

 

[marioscelba]

You say right,I agree with you.

 

[TY007MYBUTTY]

Here's a really great program made up by a very smart lady.


Baby Got Back | Wannabebig

Okay man, it's been about two weeks now. I just want to say this is awesome! Already feeling a lot stronger in my back. I appreciate it. Probably going to stick with this for a few months and I absolutely would recommend it to anyone else.

 

[Shivalismith]

what the confusion and complexion come along with the sorts of workout done by persons has been sorted out in an apt way .. one must go through the read and have an insight

 

[Sebaco2011]

Starting strength imo was one of the best programs for a beginner . After about 6-12 months I like to up the volume for accessory lifts, and eventually I make it more bodybuilderish .

 

[zerotime]

Starting strength imo was one of the best programs for a beginner . After about 6-12 months I like to up the volume for accessory lifts, and eventually I make it more bodybuilderish .

Basically that, do that until your gains haul and you know what you're doing. From there branch off and see what else works for you.