Yo Dutch guy I feel you, I’ve definitely improved my posture a lot through exercise. Plus I used to live in Amsterdam and trained with a Nepali friend all the time, so I thought I would send you these links that I sent my brother who has a really bad kyphosis. The single exercise that helped my posture more than anything I learned while being treated by a chiropractor who practices “Dynamic Neuromuscular Stabilization” or “DNS” so if you could find some Dutch chiro who knows about that, then I’d say go for it. That exercise is this one: Dying Bug with Wall Push Dying Bug w/Wall Push www.chadwaterbury.com - YouTube
I’d say most important would be to start off “fixing your posture” with the Neanderthal No More series by Eric Cressey and Mike Robertson. Parts IV and Parts V have the programs.
Part 1: Neanderthal No More - Part 1
Part 2: Neanderthal No More - Part 1
Part 3: http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_iii
Part 4: Neanderthal No More - Part 1
Part 5: http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_v
Also for learning how to lift, nothing beats Mike Rippetoe’s book Starting Strength http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738 … The “Starting Strength” program in that book is a great place to start, though it’s pretty similar to what you laid out for yourself. The difference is that Rip recommends including Power Cleans after you get better at deadlifting and ignores any accessory lift for the first several months.
Anyway, here’s what I sent to my brother – hope it helps.
Here’s two articles for those new to weightlifting or returning after a break. While it may seem like a simple concept, progression is the key to success. So probably worth a read through.
Training for Newbies, Part 1 by Christian Thibaudeau Training for Newbies - Part 1
Training for Newbies, Part 2 by Christian Thibaudeau Training for Newbies - Part 2
Here are the articles focusing on rehab / shoulder health. The first of these I sent you before. The second one is a great technique article with little anatomy and a good reminder to stretch the pec minor between sets of face pulls (as the first article points out). The third one is interesting in that it discusses how hip health (anterior pelvic tilt and increased lower back lordosis) is often the real cause of upper back kyphosis or hunchback. The last two are really long and anatomical again but have some other interesting ideas about strengthening the external rotators that counter the internal rotators (pecs, etc.).
Push-Ups, Face Pulls, and Shrugs …for Strong and Healthy Shoulders! by Bill Hartman and Mike Robertson
You Should be Doing Face Pulls by Bryan Krahn
Heal that Hunchback! by Mike Robertson, M.S., C.S.C.S., U.S.A.W.
Cracking the Rotator Cuff Conundrum by Eric Cressey
Neanderthal No More Part IV The complete guide to fixing your caveman posture! by Eric Cressey and Mike Robertson (has links to Parts 1-3)
And here are the articles focusing on core training. Stronger “core” = better posture.
21st Century Core Training by Mike Robertson
Anti-Ab Training by Dean Somerset
Not Your Average B.S. Core Training by Ben Bruno
If you’re interested in getting the “sliders” shown in some of those exercises in the last article, they sell them for cheap on Amazon of course http://www.amazon.com/EZ-Moves-Furniture-Slides-4-Pack/dp/B001DECMSA/