opinion on routine

[ja713]

trying to get back into lifting and would like some input on this routine. any thoughts would be great. thanks.

Monday
Bench Press
DB Bench Press
DB Flies
Incline Bench
Preacher Curls
Standing Cable Curls
Lying Tricep Extensions

Tuesday
Squats
Leg Extensions
Leg Curls
Seated Calf Raises
Military Press
Shrugs
Reverse DB Flies


Thursday
Close Grip Bench Press
DB Press
Reverse Grip pull downs
DB Rows
Bent over rows
Push Downs
Lying Tricep Extensions


Friday
Squats
Stiff Leg Deadlift
Leg Curls
Leg Extensions
Military Press
Shrugs
Preacher Curls
Hammer Curls

[advobwhite]

you might be overloading yourself, for one. Secondly, you have no mention of your goals. from what i can tell, you are wanting to train for aesthetics. I'll let the bodybuilders chime in because I don't know much about split training, but to me that looks like way too much volume. If your goal is strength, that's not very good, because if you want to lift that much, then the weight will naturally be lower on everything but the first lift. if your goal is better conditioning you are better off with picking 3-4 exercises per workout, doing 4-8 reps per set, depending on if you want to really focus on maintaining/gaining strength, or just getting lean, and doing 4-6 sets per exercise, resting 20-30 secs per exercise and doing the 4 lifts in circuit. ie:

benchpress for 6-8 reps, rest 30 secs
squat for 6-8 reps, rest 30 secs
pullups for 6-8 reps
stiff leg deadlift for 6-8 reps, rest 30 secs.

do that till you get 35 reps per exercise, and do HIIT 2 days a week and you'll see great results.

but again, without mentioning your goals, we can't help you.

you also didn't mention your diet, so hows that?

[ja713]

My main goal is to just build my strength back up to where it used to be. I used to lift quite a bit in the past and had a routine similar to this made for me by a bodybuilder that i worked with. But i have never made a routine so i was going off of what i remember doing in the past. Had to have hip surgery and haven't been able to lift for about 6 years so i lost almost all my strength. Wouldn't mind gainer more muscle but overall i just want to be stronger. I'm 21 about 275 and don't have a diet i follow. I'm not to worried about losing weight so i haven't changed my deit at all. any help with the routine would be great.

[advobwhite]

well for strength, i think 5x5 is a GREAT protocol. you can pick 3 main lifts as stated earler and go to town. just be sure to have a push, pull, and compound lower body(military press, pull up, and deadlift for example). do that 3x/week. if you want you can add in some isolation work after the bulk of the workout, but if you give everything you have w/ those lifts, it'd be enough.

[BLACK WOLF]

Originally Posted by advobwhite

well for strength, i think 5x5 is a GREAT protocol. you can pick 3 main lifts as stated earler and go to town. just be sure to have a push, pull, and compound lower body(military press, pull up, and deadlift for example). do that 3x/week. if you want you can add in some isolation work after the bulk of the workout, but if you give everything you have w/ those lifts, it'd be enough.

+1

Ray