OK, I want to have all the major compound movements represented evenly throughout the week with a "back to basics" bare bones routine. I think this is the best way to do it:

Push pull split:

A.Squats
Bench Press
Bar Dips

B.Deadlifts
Pull Ups
Bent over Rows

Do twice per week to make 4 days/week

It will feel weird to to just 3 lifts p[er session, but they are good lifts

Good suggestion, but here's some food for thought: consider the motion at the scapula in both a deadlift and row: dynamically retracting with static depression. So while it's a good suggestion, you're not getting anything "new" in the motion (plus, in both exercises you're basically in the same position, meaning that you're doubling up the requirements of the spinal erectors but taking off some of the stress of the abs/obliques). Now, add in a chinup, for instance, and we get basically the opposite: scapular depression dynamically, with some retraction. This is a "new" motion, and so might work "better." Also, the position will have a different demand on the core musculature, too. Finally, both a row and a bench press are "open chain" (where the hands move and the body stays stationary, vs. closed-chain, where the body moves and the hands stay stationary). This can be very important in the lower body, but it effects the upper body too, particularly at the shoulders and scapula (greater co-contractions of synergists, such as the rotator cuff muscles, serratus anterior, etc). with the chin-up, you have one open chain and one closed-chain activity in the workout. Alternatively, you could pair a bent-over row with a pushup, for instance.

Also, both lower body exercises are done bilaterally (both feet on the ground): you might consider a unilateral exercise instead, such as a step-up or reverse lunge: that way, you have greater dynamic stabilizing requirements for the deep rotators, adductors/abductors, etc. Many activities, after all, are done with single limb support. Some trainers, like Mike Boyle and Eric Cressey, break these movements down even further, to static supported (i.e. single leg squats), static unsupported (i.e. bulgarian deadlifts) and dynamic (i.e. lunges), with considerations for decelerative and accellerative movements on top of that (lunge vs. reverse lunge, for instance).

You aren't "wrong" by any means, and your suggestion is obviously good... just thought that I'd give you something different to think about

Thanks John. I do like to think.

I don't...it makes hurt in my forehead

I think you chose the wrong profession then my friend.

I knew it: I shoulda been a professional Hula instructor! Dammit

YouTube - Hula Lesson

Yoga is good. You ever see that movie with Josh Hartnett and Harrison Ford. Basically the classes are all women

Haha: that's exactly what i told my gf's friend: he went to a Pilates class, which was full of women. I told him that I was exceptionally disappointed in him, and yet strangely proud of him at the same time

Probably stems from jealousy.

Nah...he's not my type

OK, I've been doing this for a couple weeks now and it feels great, but do you think I'm missing something by not having a Military press? I have the vertical push covered with dips, but that's quite different. I don't have any exercises where I push overhead.

Do you think it might be better to alternate dips and mil presses?

dips is not a vertical push, well kinda, since you kinda push down. But it can't be compared with military press. More with decline bench press. you use way more lats and pecs than in a military press. However, I don't think not having military press is a problem, unless you have a strenght goal with overhead pressing.

Yeah that's what I'm saying. It's a vertical press, but very different than mil press. It should balance out the vertical pull (pull ups) but with vertical pull/vert push there are 2 different planes each (up and down for each) I guess just picking one is OK rather than having both?

I wouldn't say they balance eacother out, but then again, almost no movements really do. Both pullups and dips use lats, tight lats contribute to downward rotation of the scapulae.

And you need to pick what exercises that fit your goals, nothing else.

I'm really not an "athlete" as in I don't play sports, but I just love lifting and fitness. I just want to continue to build my body and have a "balanced" physique.

I started lifting when I was 12 which was in 1987, so I have been guilty of largely neglecting legs and doing too many isos in the past. Plus I had knee problems which contributed to my weak leg workouts+

There was no internet back then to really research lifting, you just did what the other guys at the gym did.


I was kind of big, so I just kind of maintained muscle I had previously built and I began to build my stomach quite nicely


I really like my routine now, I'm probably just over thinking it. I'm back to feeling like a "real" lifter again LOL