New Routine

ross_lionheart

Hi,

I've been away from the gym now for over 4 months due to an elivated left and right rib =( I started back about two weeks ago and I've gradually started to get back into things. At the moment Im just concentrating on light machine exercises so that my body can adapt to training. Anyways, In preperation for starting back at 100% Ive designed a new program that I think will be quite effective. I'd appreachate your comments..

Training Routine:
*10 min warm up prior to exercises
*5 min stretching muscle groups to be worked
*The first set for the first muscle group is a warm-up, so for each exercises I will perform 2 sets.
*10 min cool down

Workout 1: Chest/Shoulders/Triceps
Workout 2: Backs/Traps/Triceps
Workout 3: Legs

Workout 1: Chest/Shoulders/Triceps:
Incline BB Bench: 3x 6-10
Flat DB Fly: 2 x 6-10
Seated DB Shoulder Press: 3x 6-10
Standing side lateral raises: 2x 6-10
Skull Crushers: 3x 6-10
Pushdowns: 2x 6-10

Workout 2: Backs/Traps/Triceps
Pulldowns to front: 3x 6-10
Cable Rows: 2x 6-10
Deadlifts: 3x 6-10
DB Shrugs: 2x 6-10
Incline DB Curls: 3x 6-10
Preacher Curls: 2x 6-10

Workout 3: Legs
Leg Press: 3x 10-12
Leg Extensions: 2x 10-12
Leg Curls: 3x 10-12
Seated Calf Rises: 2x 10- 12
Toe Presses: 2x 10- 12
Crunches: 2x 25
Leg Raises: 2x 15

Ali M

Thats a solid workout mate, very solid. If i were to change out then it would be to change DB flys for bench pressing, and i'd get some squats in there.