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[quote=Anonymous][quote=Anonymous][quote=Anonymous]Weightlifting lady person here!

Do you have a rack for the barbell or are you going to have to be lifting it from the floor?[/quote]

I have nothing but the barbell itself so everything from the floor![/quote]

Unfortunately that excludes back squats, at least the heavy ones, but you could still do front squats and thrusters as long as you are able to safely get the bar into the front rack position. That would cover the quads. Then you could also do deadlifts and hip thrusts for hamstrings and glutes. For the upper body you could to do overhead presses/push presses, floor presses (if someone can help you in position) and BB rows. An example routine could be three supersets: 1. front squats/BB rows 2. deadlifts/overhead presses 3. hip thrusts/bicep curls. That would cover most of the muscles. Supersetting like this would allow you more time to recover before you hit the same muscle group again. You could also do an upper/lower body split though if you prefer. I would target 3 sets of  10-12 reps (with the last one or two being quite challenging), so not too heavy until you get comfortable with the form for all exercises. Your goal should be to increase weight or number of reps every workout. If you are a total beginner your weights might be sufficient for a few months, but on things like deadlifts they should become too easy pretty quickly and you should be looking into obtaining more weight plates. And having a rack for that barbell would make a huge difference if you have the space and means to get it.[/quote]

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