Back In the Gym, Routine Feedback?

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey all,

I’m new to the forums, I’ve been lurking around them since one of my buddies and I started the Precision Nutrition diet last January. My name is Adam, I’m 20 and have been an avid weightlifter since I was 14.

I haven’t been in the gym since about August and really need to get back in. I went from 240(18% BF) to 275(26% BF) since then. A combination of not going to the gym at all and poor eating due to living on my own lead to this.

I wrote myself a 3 phase program to get myself back in shape and since the general consensus is you all know what you’re talking about, I’d love to get your feedback.

Workout Program 1 (3 weeks)
Goal: Re-acclimate body to the gym
Weight Training

Monday:
1. Bench Press 3x10
2. Pec Deck 3x10
3. Curl Bar 3x10
4. Hammer Curls 3x10
5. Tricep Pulldowns 3x10
6. Overhead Tricep Extensions 3x10

Wednesday:
1. Squats 3x10
2. Leg Extensions 3x10
3. Calf Raises 3x10
4. Glute Ham Raises 3x10
5. Shrugs 3x10
6. Dumbbell Shrugs

Friday:
1. Deadlift 3x10
2. Pulldowns 3x10
3. Reverse Pulldowns 3x10
4. Rows 3x10
5. Shoulder Press 3x10
6. Front Plate Raises 3x10

Conditioning
	Aerobic
		Monday/Wednesday/Friday:
  1. 20 Minutes Cardio at >8.0MPH
  2. Run To Gym ~5Mins
  3. Run To Apartment ~5Mins

Tuesday/Friday:

  1. 35 Minutes Cardio at >8.5MPH
  2. Run To Gym ~5Mins
  3. Run To Apartment ~5Mins

Abs
Monday/Wednesday/Friday:

  1. Sit Ups 3x30
  2. Side Bends 3x15
    Tuesday/Friday:
  3. Sit Ups 5x30
  4. Side Bends 5x15

Workout Program 2 (6 weeks)
Goal: Build Muscle, Strength
Weight Training

Monday:
1. Deadlift 5x5
2. Split Jerk 5x5
3. Drop Set Shrugs
4. Military Press 5x5
5. Drop Set BB Bench Press
6. Single Arm Dumbbell Row 5x5
7. Lunges 5x5
8. Romanian SLDL 5x5

Tuesday:
1. Clean and Jerk 5x5
2. Incline Bench Press 5x5
3. Drop Set Barbell Curls
4. Drop Set Reverse Pulldowns
5. Tricep 21s 3 Sets
6. Close Grip Bench Press 5x5
7. Front Squats 5x5
8. Glute Ham Raises 5x5

Thursday:
1. Bench Press 5x5
2. Push Press 5x5
3. Drop Set Shoulder Press
4. Drop Set Dumbbell Pullover
5. DB Shrugs 5x5
6. Bent Over Row 5x5
7. Leg Extensions 5x5
8. Reverse Lunges 5x5

Friday:
1. Squats 5x5
2. Hang Cleans 5x5
3. Drop Set Tricep Pushdowns
4. Drop Set Pulldowns
5. Bicep 21s 3 Sets
6. Close Grip Incline Bench 5x5
7. Straight Leg Deadlift 5x5
8. Side Lunges 5x5

Conditioning
Aerobic
Monday/Tuesday/Thursday/Friday:

  1. 25 Minutes Cardio at >9.0MPH
  2.  Run To Gym ~5Mins

  3.  Run To Apartment ~5Mins

Wednesday:

  1. 40 Minutes Cardio at >9.5MPH
  2.  Run To Gym ~5Mins

  3.  Run To Apartment ~5Mins

Abs
Monday/Tuesday/Thursday/Friday:
1. Dragon Flag 3x15
2. Hip Bridge 3x12
3. Leg Raises 3x20
4. Dead Bug Crunch 3x20

Workout Program 3 (6 weeks)
Goal: Tone
Weight Training

Monday:
1.Bench Press 2x8/6/4
2.Front Squat-Push Press 3x8
3. Super Set 1: Iron Cross 3x8
T Push-Ups 3x6
4. Super Set 2: Arnold Press 3x8
Pulldowns 3x8
5. Super Set 3: Seated Tricep Extensions 3x10
Hip Bridge 3x12

Tuesday:
1. Squat 2x8/6/4
2. Single Leg Deadlift-High Pull 3x8
3. Super Set 1: Windmill 3x8
Seesaw Press 3x8
4. Super Set 2: DB Bench 3x5
Bent Over Row 3x8
5. Super Set 3: Bicep Curls 3x12
Single Arm DB Row 3x8

Thursday:
1. Hang Clean 2x8/6/4
2. Lunge-Shoulder Press 3x8
3. Super Set 1: Pullovers 3x6
Scott Press 3x8
4. Super Set 2: Scarecrow 3x12
Dips 3x12
5. Super Set 3: Dumbbell Flyes 3x10
DB Step Ups 3x5

Friday:
1. Deadlift 2x8/6/4
2. Reverse Lunge-Hammer Curls 3x8
3.Super Set 1: Incline DB Bench 3x5
Shoulder Complex 2x15
4. Super Set 2: Sumo Deadlift 3x8
Pulldowns 3x10
5. Super Set 3: Tricep 21s 3 Sets
Bicep 21s 3 Sets

Conditioning
Aerobic
Monday/Tuesday/Thursday/Friday:

  1. 30 Minutes Cardio at >9.5MPH
  2.  Run To Gym ~5Mins

  3.  Run To Apartment ~5Mins

Wednesday:

  1. 45 Minutes Cardio at >10.0MPH

Abs
Monday/Tuesday/Thursday/Friday:
1. V-Ups 3x20
2. Bicycle Crunches 3x50
3. Reverse Crunch 3x20
4. Plate Twist 3x50

All the cardio I plan on doing will be done on an Eliptical because I have bad knees due to a few football injuries.

Also, I’m looking for some good core exercises to do on off-days. If anyone has any, or a link, it would be greatly appreciated.

Thanks,
Adam

Also, I apologize in advance for the excessively long first post.

*edited for clarity, remove errors

2

Did you come up with this yourself?

In one session you have no less than 40 sets of 5. And most of those are heavy compound lifts.

Take Glenn Pendlay’s advice: randomly slash half of the exercises out of your program. you’ll be a lot better off. Maybe slash out 3 quarters in your case.

I would end up in the hospital with a week of that much work…and I deadlift over 600 lbs and have decent work capacity.

Either pay someone to design your routine or go with something canned until you get a better idea about what you’re doing.

Best.

3

[quote]Ramo wrote:
Did you come up with this yourself?

In one session you have no less than 40 sets of 5. And most of those are heavy compound lifts.

Take Glenn Pendlay’s advice: randomly slash half of the exercises out of your program. you’ll be a lot better off. Maybe slash out 3 quarters in your case.

I would end up in the hospital with a week of that much work…and I deadlift over 600 lbs and have decent work capacity.

Either pay someone to design your routine or go with something canned until you get a better idea about what you’re doing.

Best.[/quote]

Thanks for the input. The second workout is supposed to be a 5x5, which I’ve heard are great for gains in strength and size. Unfortunately I have no experience with them so I was kind of writing it blindly. I’ve always gone with heavy workloads, usually nothing less than 24 sets per workout and haven’t experienced any problems. I do agree with you now that I’m looking at it, that 1 day with 40 sets is a bit much.

I’m really hesitant to cut half of that program and there is no way I’ll cut 3/4 of it. What would be the benefits to doing that?