jackie,the thing u say sounded like deadlift,

erm deadlift if i am not mistaken can go more than 5kg, preferbly heavier to strenghten your back

or it sounded like a "clean n press" thing.......

wah that u gonna work your muscle to death..

should every alternate days all focusing 3 different parts of your body....
1 day workout, then next day rest, then next day work out., and so on

also limite to 45min, thats what i do....