The New Rules to Lifting Beginner Break In

Hi Guys and Gals,

NOTE: Sorry for the lengthy post, I just want to put as much info for your guys

My main question is, how much weight should I lift for each of the exercises that I'm doing now? And how am I supposed to tell if it's effective?

I have lifted for quite some time for the past 5 years, but was not really consistent (I "yoyoed" 3 times during that period) and my routines were given by my trainers before, so I just followed what they advised me to do.

So now I'm pretty much on my own and I'm doing theNew Rules to Lifting, specifically the Break-In which consist of the following Workouts:

Workout A
Barbel Squats 3 x 15
Superset
- Static Dumbbell Lunge 3 x 15
- Two Point Dumbbell Row, Elbow Out 3 x 15
Superset
- Push-up 3 x 15
- Swiss-ball Crunch 3 x 20

Workout B
Deadlift 3 x 15
Superset
- Step-up w/ Dumbbells 3 x 15
- Dumbbell One Arm Shoulder Press 3 x 15
Superset
- Lat Pull-down; Close Grip 3 x 15
- Reverse Crunch 3 x 20

Since I'm a beginner, I need to do both workouts on the same day (which is no problem for me). I tried it and just got weights based on how comfortable I was doing the exercises.

I have no problem with the other exercises but it was my first time doing deadlifts.

The day after my back aches :P I think I carried 60 pounds for the of deadlifts.

So, there, again my question is, how much weight should I lift for each of the exercises? And how am I supposed to tell if it's effective?

If you need to clarification, just post away guys and gals! Thanks for reading!

- Brian Albert