Been Lurking for a few months.
Started working out again after about 6 years but even then I was starting over afer about a 10 year “break”. I’m 43 btw.
I just finished my for 4 week Break in period doing this routine I put together. Was doing strictly 12 rep sets but I’m moving to variations of 6, 8 or 12 rep sets.
I’m looking for some feed back on my routine.
Amount of weight is dependent and varies based on the number of reps.
Day 1 Chest, Triceps and Abs
Bench Variation (Using Dumbbells)
- Warm Up 5 sets 12,10,6,3,1 (Max-OT style Warm up)
- Working 5 sets of 6, 8 or 12 (depending on Day)
Ab Variation in between bench sets
5 Sets Total of Abs
Tricep Variations
2 warm up and 4 working sets of 6, 8 or 12
Day 2 Back and Biceps
Pull Downs or Rows
- 5 Warm up sets of 12,10,6,3,1
- 5 Working sets of 6, 8 or 12
Reverse Grip Pull Downs or Rows
- 2 working Sets
Dead Lifts
- 3 Working Sets of 6, 8 or 12
Biceps Variation
- 3 Working Sets
Hyper-extentions - 2 working sets
Day 3 Legs and Shoulders
Squat Variation
- 5 Warm up sets 12,10,6,3,1
- Working 4 Sets of 6, 8 or 12
Shoulder Press Variation (Military or Arnold Press)
- Warm up 2 sets
- Working 3 Sets
Calf variation in between Shoulder sets
- 4 working sets
Lateral Raises - 2 working sets
Rear Raises - 2 working sets
Stiff Leg Deadlifts in between Lateral and rear
Raises
- 2 or 3 working sets
Leg Extentions - 2 sets
Superseted with Static Lunges - 2 or 3 working sets
Day 4 off
Is it too much? Too Little? Unbalanced?
Positive or Negative feedback is appreciated.