So im getting back into working out again. I wanna get back to the form i was once in. Im 5'10, 170 lbs. Back in my prime i could max out on the bench at 245 lbs, I am able to do that now as well but my body just isnt shaped or as strong as it used to be. Here is my new routine.
Monday (11:30 am): Chest - 6-7 exercises, 4 sets each, 8-15 Reps each (i keep pushing each set till i can push no more). Exercises include: Bench press, incline flys, decline flys, cable crossovers, Pushups and a couple machines that work chest
Monday (7:00 pm): Arms = 3 exercises for Biceps , 3 exercises for Triceps. Again 4 sets for each exercise, 8-15 reps (or until i push myself that i cant push no more)
Tuesday (9:00 am): Shoulders and Back- 5-6 exercises for each, 4 sets for each exercise, 8-15 reps for each set (or until i push myself that i cant push no more). Exercises include: Rows, laterall pulldown, chinups, 1 arm rows, plus one other, shoulders: military press, side arm raises , front arm raises, and other exercises which i known but are tough to explain
Tuesday (7:00 pm): Back to the gym to do Abs and Core. 5 exercises each . I go until i feel the burn.
Wednesday : Legs - do numerous exercises for each muscle group. 4 sets for each exercise.
Thursday ( 11:30 am) - repeat the same chest workout that i did on monday
Thursday (7:00pm) repeat same arm workout that i did monday
Friday (9: 00 am) repeat same shoulder and back workout i did on Tuesday
Friday (7: 00 pm) repeat same core and abs i did tuesday
Saturday- Legs again
Sunday OFF
And of course i will eat big meals after each of every workout, which are loaded with protein and all that other good stuff.
The reason i have decided to workout both morning and night is so that i could have the energy to finish my full workout. For example, on monday, i will absolutely murder my chest muscles and i will not have the energy to curl even 5 lbs right after that workout. That is why i do the arms at night.
There are people who will ask why i dont do full body lifts, and thats because i dont think my head can handed that much strain. I have had concussions in the past and its hard enough going through these workouts. I get headaches if i push it too far, with exercises im not comfortable with.
As for cardio, i play hockey 2-3 times a week for 1 hr 30 mins each icetime
what do you guys think. And dont worry about my recovery time, i recover quite quickly and i think 3 days is plenty of rest not even for me but for anyone.
Monday (11:30 am): Chest - 6-7 exercises, 4 sets each, 8-15 Reps each (i keep pushing each set till i can push no more). Exercises include: Bench press, incline flys, decline flys, cable crossovers, Pushups and a couple machines that work chest
Monday (7:00 pm): Arms = 3 exercises for Biceps , 3 exercises for Triceps. Again 4 sets for each exercise, 8-15 reps (or until i push myself that i cant push no more)
Tuesday (9:00 am): Shoulders and Back- 5-6 exercises for each, 4 sets for each exercise, 8-15 reps for each set (or until i push myself that i cant push no more). Exercises include: Rows, laterall pulldown, chinups, 1 arm rows, plus one other, shoulders: military press, side arm raises , front arm raises, and other exercises which i known but are tough to explain
Tuesday (7:00 pm): Back to the gym to do Abs and Core. 5 exercises each . I go until i feel the burn.
Wednesday : Legs - do numerous exercises for each muscle group. 4 sets for each exercise.
Thursday ( 11:30 am) - repeat the same chest workout that i did on monday
Thursday (7:00pm) repeat same arm workout that i did monday
Friday (9: 00 am) repeat same shoulder and back workout i did on Tuesday
Friday (7: 00 pm) repeat same core and abs i did tuesday
Saturday- Legs again
Sunday OFF
And of course i will eat big meals after each of every workout, which are loaded with protein and all that other good stuff.
The reason i have decided to workout both morning and night is so that i could have the energy to finish my full workout. For example, on monday, i will absolutely murder my chest muscles and i will not have the energy to curl even 5 lbs right after that workout. That is why i do the arms at night.
There are people who will ask why i dont do full body lifts, and thats because i dont think my head can handed that much strain. I have had concussions in the past and its hard enough going through these workouts. I get headaches if i push it too far, with exercises im not comfortable with.
As for cardio, i play hockey 2-3 times a week for 1 hr 30 mins each icetime
what do you guys think. And dont worry about my recovery time, i recover quite quickly and i think 3 days is plenty of rest not even for me but for anyone.
