first time doing deadlifts in like 15 years. here's the volume i pulled, along with handy explanations. i didn't explain the actual lifts themselves, if you're curious then google image search will reveal all... all weight values are in pounds
deadlifts 1 x 5 reps each
set 0: empty bar
set 1: 65
set 2: also 65
set 3: 85
set 4: 100
set 5: 125
set 6: 145
these are essentially a full body compound lift. you push with some, you pull with others, but it recruits the vast majority of one's muscles in order to achieve the lift. my personal favorite. it's at the front here because the general approach to strength training in general is to hit compound lifts first and then hit the more isolating exercises later, when your muscles are generally more exhausted
stiff leg deadlift: 2 x 8 reps @ 85
this is a variant of the deadlift that targets mainly the glutes and hamstrings, butt and back of thigh
leg press: 4 x 12 @ 170
further blasting the leg muscles. you really have to blast them because they are way stronger than you expect or realize generally speaking. cf. the back squat for comparison to a similar exercise
hamstring curls: 3 x 10 @ 25
this one is isolating the back of thigh muscles as you may expect
glute extensions 1 x 10 air, 2 x 10 @ 20
hitting the butt specifically
slow eccentric leg extension 1 x 8, 2 x 10 @ 70
hitting the quadriceps specifically here, the "eccentric" part of a lift is when your muscle is lengthening rather than contracting. an interesting tidbit about this is that your muscles are actually significantly stronger on the eccentric phase of a lift, so emphasizing this during your lifts is a good way to squeeze out not just a little, but a whole lot extra from your workouts
seated calf raise 2 x 20, 2 x 15 @ 45
work out your calves! i spent my entire life doing it and hitting these for basically the first time in my life cooked my nervous system. walking back after that was a bit of a struggle
roman chair leg raise 3 x 10
this is the only purely abdominal exercise in my routine, but it is hard. i'm not even good enough to hit a proper 3x10 yet, normally you have your legs totally straight for this but i had to bend them a bit and squirm to get all the reps out. the struggles of weightlifting
that's cool but why post this?
i'm posting this bc i'm proud of it and also i know that seeing other people feeling good about their fitness progress can inspire an onlooker to achieve their own fitness goals.
in the interest of that, i've been collecting a massive trove of recent and less-recent science with which to base my strength training routine on. what you're looking at here is basically a maximum variation of a bodybuilding routine that is aiming at aesthetics, strength, and muscle mass/size all, but i've done home gym stuff, bodyweight stuff, you name it. i'm even doing a little bit of couch to 5k hehe