Super 43 Beginning Strength Workout

There are several ways to build a better body through strength training. I originally wrote a long, detailed blog, and presented several arguments for and against some of the primary paradigms, but I decided more research was needed. I firmly believe there are many good ways to lift weights. In future blogs I will share the titles I am reading as research and my general conclusions. For now, this is the workout I have designed for myself.

Super Fit 43 Stage 1

Purpose: build a foundation.

Considerations: time is a factor, I need a workout that fits my schedule.

Description: Full body strength workout, two or three times a week.

Exercises:

Deadlift
Incline Dumbbell Bench Press

Bent Dumbbell Row
Front Squat

Dumbbell Shoulder Pull / Press
Triceps Pressdown

Method:

I perform the exercises in modified super sets. Example: 1 set of deadlifts, 60 second rest, 1 set of Incline Dumbbell Press, 60 second rest. I repeat for 2 to 5 super sets. Then I do the same with Front Squats and Bent Dumbbell Rows, then Dumbbell Shoulder Pull / Press (which is an upright row straight into a shoulder press, a bit light a clean and press) and Triceps Pressdowns.

The reason I lift this way is that I can use heavy weights and rest between 2 and 3 minutes between sets for that exercise, while keeping my workout short. I like to rest my upper body while working my legs and vice versa. This keeps my entire body warmed up but does not burn out the muscles and change it from a strength workout to a strength endurance workout. Of course, with higher reps, it is an excellent endurance workout with some cardio benefit.

The most basic principle of building strength, and therefore muscle, is overload. In simple language, your muscles must be challenged to grow stronger. This is not the perfect workout for gaining size or preparing for competitive lifting, but it is a good workout with many benefits.
My current routine works each major muscle group. When performed safely, with correct form, it should produce good results. I consider it a foundation workout, after which I plan to try more specific programs.

The specific exercises are not required. I selected them because the work:

Hamstrings (and back)
Chest (as well as triceps and shoulders)

Quadriceps
Back (as well as biceps)

Shoulders
Triceps

The exercises can be categorized as:

Pulling
Pushing

Pulling
Pushing

Pulling and Pushing
Pushing

Future workouts will also incorporate what I call opening and closing moves (terms I borrowed from Kenpo Karate--Ed Parker and Tom Kelly style). Examples of opening and closing moves are Bent Deltoid Lateral Raises and Dumbbell Flys.

I have omitted training calves and abdominals, because I train them in other ways and only have so much time.

I also recommend reading Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Healthy Muscle Series) by Michael Matthews. His book is much more comprehensive and I have plans to follow his workout in the future. The main reason I am not following it now, is that I need to hit every muscle group in one workout, in case my schedule causes me to miss several days.

Please remember that if you are going to lift weights, you must do so safely. Use a training partner and learn the correct technique from a qualified trainer.