fresh start

stato · 13-04-2006, 11:39 AM

returning to the gym after 7 year break.any body who can supply a good
workout for my first 12 weeks i would be most grateful. i,m hoping for a few ideas.

stato

Fortdaddy · 13-04-2006, 12:14 PM

There are a couple of routines at the following link:

http://www.musclechat.co.uk/viewtopic.php?t=4677

I would suggest slowly introducing your body back to the weights and careful not to overtrain yourself. I would stick to a simple but effective routine that allows plenty of time for rest and growth such as.

Day 1: Chest/Triceps
Day 2: Rest
Day 3: Biceps/Back
Day 4: Rest
Day 5: Shoulders/Abs
Day 6: Legs (Squats are VERY important)
Day 7: Rest

Remember to stick to your core exercises and not get into anything that focuses on too much muscle isolation this early in the game. Keep your rep range between 6-10 for building muscle and 3 sets of a certain exercises are adequate at the beginning.

Two Supplements I would recommend would be Creatine and Protein Powder.

Eat a good diet and grow grow grow!

-Fortdaddy

***MMUK*** · 14-04-2006, 02:45 PM

Remember to get plenty rest too, after 7 years off it would be madness to jump in and try to pick up where you left off.

The rest becomes more important as you get older too.

13-04-2006, 11:39 AM	#1 (permalink)
stato Under Construction Join Date: Apr 2006 Posts: 3 Rep Power:	fresh start returning to the gym after 7 year break.any body who can supply a good workout for my first 12 weeks i would be most grateful. i,m hoping for a few ideas. stato

14-04-2006, 02:45 PM	#3 (permalink)
*MMUK* Musclechat Management Muscle Chat Management Join Date: Mar 2006 Posts: 3,590 Rep Power:	Remember to get plenty rest too, after 7 years off it would be madness to jump in and try to pick up where you left off. The rest becomes more important as you get older too. ______________________ Welcome to Musclechat.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" www.uMuscle.com - Bodybuilding & Sports Video Sharing Community!

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13-04-2006, 12:14 PM	#2 (permalink)
Fortdaddy Under Construction Join Date: Mar 2006 Posts: 58 Rep Power:	There are a couple of routines at the following link: http://www.musclechat.co.uk/viewtopic.php?t=4677 I would suggest slowly introducing your body back to the weights and careful not to overtrain yourself. I would stick to a simple but effective routine that allows plenty of time for rest and growth such as. Day 1: Chest/Triceps Day 2: Rest Day 3: Biceps/Back Day 4: Rest Day 5: Shoulders/Abs Day 6: Legs (Squats are VERY important) Day 7: Rest Remember to stick to your core exercises and not get into anything that focuses on too much muscle isolation this early in the game. Keep your rep range between 6-10 for building muscle and 3 sets of a certain exercises are adequate at the beginning. Two Supplements I would recommend would be Creatine and Protein Powder. Eat a good diet and grow grow grow! -Fortdaddy