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40 total reps per exercise
If I reach 12 reps on the first set, I'll increase weight
After the first set, I rest only long enough to hit 3-5 reps on the next set
DAY A:
- front squats
- underhand pulldowns
- slight incline bench
- wide seated rows
- nordic curls
- hammer curls
- tricep pressdown
- standing calf raise
- dumbbell shrugs
DAY B:
- romanian deadlift
- lat pulldown
- dips
- dumbbell row
- back squat
- reverse curl
- overhead tricep extension
- standing calf raise
- lateral dumbbell raise
I also have some forearm work each day. If you do something like this workout, alter the exercises for the equipment that's available to you.
Also, don't kill yourself starting out. Start with fewer exercises and/or lower weight, taking your ego out of it so you're not ungodly sore in the beginning until you're used to your workouts.
Lifting is a marathon, not a sprint. Increase weight slowly workout-by-workout so your tendons don't get hammered, stretch after workouts, warm up properly, prevent further complications down the road.
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If you are brand spanking new to lifting, it's fine to do some full body stuff during each lifting day. Give at least 24 hours between lifting days, more if needed.
Squat and bench press are staples. Many will recommend deadlifts but bad technique can hurt your back and depending on what your goal is, it may not even be needed. In addition to those two, I'd get some back work like lat pulldowns, cable rows or dumbbell rows.
Those will get a lot of compound movements.
I'll reply to this comment so I can show you what I'm doing right now. I don't have a specific focus anymore. I'm just lifting to maintain.