Thanks to Scott, I was motivated to start trying to gain lean muscle and overall fitness (stamina, speed, strength etc). I made a workout based on the barbell and weights that I'm limited to at home. Is this workout effective?
Day 1: Lower Body
15 minutes running
Barbell Calf Raises (Both Sitting and Standing) 4 x 15 each
Barbell Squats 4 x 15
Weighted Russian Twists 4 x 15
Bodyweight Bicycle Crunches 4 x 15
Weighted Hip Abductions 4 x 15
Barbell Good Mornings (Trying to learn proper form for Power Cleans so they can replace this) 4 x 15
Bodyweight Bridges 4 x 15
Barbell Deadlifts (Stiff-leg) 4 x 15
15 minutes running
Day 2: Upper Body
15 minutes running
Barbell Curls (Both Overhand and Underhand for Forearms/Brachs and Biceps) 3 x 10
Barbell Bench Press 4 x 15
Barbell Shrugs 4 x 15
Barbell Rows (Bent Over, Overhand) 4 x 15
Barbell Military Press (Sitting) 3 x 10
Barbell Skullcrushers 3 x 10
Barbell Wrist Curls 4 x 15
15 minutes running
The set and rep ranges are based on my ability to do the exercise with proper form and full range of motion. They'll increase when my body becomes accustomed to lifting and gains muscle. I'd appreciate if they're still critiqued so I can know what I should do for max effectiveness. The days are alternated, with Thursday being my sole rest day due to my protein intake being slightly lower.
17 yrs old, 120 lbs, 5 ft. 10 inches tall, approximately 120g protein, 100g carbs and 75g fat daily, been trying this workout for only a week.