ExRx.net

You could superset Cleans and press and Bench and row if you want.

HOW?? you can write example?

actually iam not interest in leg exercise,because strength come from not legs but from back,what i know.

That's not true. Hip extension and knee extension are the strongest articulations in the human body. That's the reason why the muscles that perform them are the largest and strongest in the human body.

If you don't work legs, you're doing half a workout.

OK,i see.
but what kind of exercise should i do for leg?
only squat? sets and reps?

If I can only do 1 exercise in a workout I squat. Everything starts from the legs.

Supersetting is a technique to get more work done in the same time. For example you do one set of cleans and the immediately do 1 set of presses. The you rest and do it again. You normally work opposing muscle groups but some advanced bodybuilders do similar muscle groups but that's an advanced technique that's not you don't need right now.

I find 5 reps is ideal for most exercies but especially for squats. Ramp your weight up and alternate squats and deadlifts each workout. You only need 1-2 work sets as these are quite hard.

monday : wed: fri

warming up :20-25 of squtas
squat:2x5
power clean:3x8-10
Bench press:3x6-8
Bent-over-Rows:3x8-12
Standing Shoulder Press:5setsx10,8,8,6,4
Barbell shrug:3x12
Barbell curl:3x8-10
Deadlift:2x5 only friday

maybe this is a pretty good workout .OK?? for size and strengh?

Yes - but do the power cleans first, after you've warmed up. Doing heavy squats or deadlifts will weaken you too much to do power training afterwards

Thank you,sthephen and all.
yeah,i will work with this workout!
but how long with this workout? I know that i must change the routine,right?

Keep doing this workout for at least 3 months. If after 3 months you can still raise the weights, and you are still getting stronger, keep going. Change when you can't grow on it anymore.

Changing routines is important, but don't change until you can't gain.

Peter

When you do change, make little changes, 1 or 2 exercises or change the reps or sets. Little changes can make a difference but if its working don't mess with it.

Stu

How about starting it first? I get the feeling that you're too impatient to give it a chance.

If you're that impatient to change the workout, drop the whole workout plan and try crossfit. You'll have a constantly varied workout built around a pool of techniques (including many compound lifts and Olympic lifts). You won't have to worry about changing because it will change every day.

It's got a steep learning curve, though. You have to learn to adjust workouts yourself if they are too much. And you have to learn lots of different exercises.

I am going to work with this workout,and about nutrition?
i usually take whey protein and low fat milk when finish the workout,and before going to bed i ieat 2 bigmac and one cheesebuger to became big body.but fortunately no gain weight and still 74Kg.

maybe i mistake my english..... IAM GOING TO WORK WITH THIS WORKOUT.

Check out the information in the nutrition section for more information. The whey and milk is fine for after workout but eating big macs and cheeseburgers will only get you fat, not muscular. You need a clean diet based on green vegetables, lean meats and good fats.