I know all you guys must get pissed off when seventeen year old kids who have only been lifting for 1-2 years come on and ask shit like this but: I was wondering if I will get any upper-back/shoulder/chest strength imbalances doing a routine such as…
workout A
squat 3x5
overhead press 3x5
weighted pull ups (pronated grip) 3x5
weighted sit ups 3x12-15
workout B
deadlift 3x5,3,2
bench press 3x5
weighted pull ups 3x5
weighted sit ups 3x12-15
Thanks in advance for any replies 
Besides rotational movements of the limbs and core and suction and pushing out of the abdominal muscles here are some basic movements to cover. Bench pressing, rowing, shooulder pressing, chinup/pulldown, dip, upright row, situp, romanian deadlift (hams), sumo deadlift (adductors), Situp (hip flexors and abs) Front Squat, Calf raise.
It’s basic, but appears to cover your bases. Maybe, just maybe I might sub the pull ups on Workout B with rows. I think if you push in one direction, pull in the opposite for balance. Then again, deadlifts maybe the best upper back exercise.
thanks o’shea but i’m trying to suck all the strength gains i can out this BASIC routine before i move into more advanced program thanks again
and thanks danjo if it’s okay i have another question…when doing bent over barbell rows would you suggest letting the bar hang from your arms and back between reps or should i reset it on the ground after every rep?
thanks again guys i really appreciate the help…
letting it rest on the ground is called a pendaly row i like them alot, if you have access and your back is sore you can use cable rows or db rows those will releive a bit of loading on the lower back and might be a better option after deads.
I second the suggestion for some rowing on Workout B.
Another recommendation I would make be rotating your lead off exercises and maybe lower the load/increase the reps per set on the lifts later in the workout, though the second part is optional. As far as rotating the order of the big lifts (i.e. not sit ups), it would look something like this (let’s use Workout B) :
Day 1
deadlift (Lower Body)
bench press (Upper Body Push)
weighted pull ups (Upper Body Pull)
weighted sit ups
Day 2
bench press
weighted pull ups
deadlift
weighted sit ups
Day 3
weighted pull ups
deadlift
bench press
weighted sit ups
This sort of set up would allow you to attack each of the big lifts with high energy/intensity and low fatigue during your training week. This would also force you to cycle intensity for each lift to keep you from burning out, and provide an opportunity to work with different variations of each lift as it changes its place in the workout (if you so choose). These are methods I use in my own training currently, and I find them to be effective. I hope you try it and have the same success.
I agree add some rows for the horizonital plane as an antagonist to the bench. Make sure you do some band pull aparts as either a recovery session or at the end of your workout.
thanks guys this is a great help
my main goals are to increase my squat, dead and overhead press so the bench press is really only there to give my shoulders a rest so im not overhead pressing three times a week (although i’d like to be). i might even sub out bench for weighted dips or something similair ? and also im still pretty much a beginner so 3x5 reps and sets works well for the moment
if its okay i’d like to ask one more question…what is the best exercise to sub in for the bench press on work out B that will help my ohp progress the most ?
thanks again guys much appreciated…
you have a good handle on things man, throw in the time and effort and you will make great progress. good luck!
Dips are dubbed as the upper body squat. Dips go up, all your pressing exercises go up. Definitely a good substitute. Alternate workouts going for rep records with body weight and heavy sets of five. For variety you could mix in some close grip incline bench presses as well
cheers fellas will do cant wait to get stuck into it again
thanks again to all the guy who replied, much appreciated…