OK this is the weight routine i have picked to do for a while whilst on AD (always made my own up in the past)

Routine A

Squat 5x5

bench Press 5X5

Barbell ( i did dumbell) rows 5x5

dips 3X failure



Routine B

Squats 5x5

Overhead press 5x5

Deads 1x5

Pullups 3X Failure

This would alternate for three workouts per week. Would very much appreciate any critique of this... ie do you think its too squat heavy and i shd change one squat a week to say lat pulldowns??? also because of my schedule and gym hours i may either have to workout on Monday night after 13 hour work day which is usually my my rest day or workout at home on Sunday where i have two up to 12kg dumbells so that routine couldn't be 5x5 but could be more one legged stuff??

If i had to do one workout at home what about

Bulgarian squats

One legged deads

pushups and

lat raises???

It looks pretty good to me. It looks like you're going for strength, so why not add weight to the pullups and dips to make them 5x5's also? And for the at-home exercise, you can't go wrong with pushups :)

It looks pretty good to me. It looks like you're going for strength, so why not add weight to the pullups and dips to make them 5x5's also? And for the at-home exercise, you can't go wrong with pushups :)

thanks actually i have only just started doing dips and pullups and can only do around 5 at a time at the moment, so little by little