I'm getting back to training after 6 or 7 months off (3 of them consisted of travelling and drinking a lot with not much eating) so needless to say I lost some muscles (I lost 10kg BW). Been in the gym now for 2 weeks and its been pretty difficult
but still good to be back.
I have lost a lot of strength. (Bench went from 100kg3x5 -> 75kg 3x5, Squat from 130kg3x5 -> 110kg1x5 which finished me, OH press from 70kg3x5 to 55kg3x5 etc .. You get the point) .. The bright sight is that it will come back quick if I work hard.
Okay enough of my life story. I was thinking about doing Push/Pull/legs focusing on heavy sets to help me gain my strength back.
I've put something together and I was hoping you could comment on the routine. Tell me what you think and what I should fix.
I like working out and I'm taking a break from the partying so I'm gonna try to go 4-6 times a week. Hope its not an overkill.
Push/Pull/Legs/Rest/Push/Pull/Legs would be the routine if I went 6 days a week. Of course this wont always be the case but you get my point. Always rest after I've gone 3 times in a row and try to go as often as I can (There probably wont be many weeks where I'll go 6 times tho)
So here it is. I'll be resting as much as I need between the heavy sets and exercises. Push:
Bench press 3x5
Military press 3x5
Incline BP 3x5
Weighted dips 3x5
And then maybe finish with some tricep work (Close grip bench, pushdowns etc)
*I kinda want to add Arnies Flies in there after the dips. I know they're not gonna help me with strength but I like them and believe they help developing the pecs more nicely. What do you guys think? Can't harm?Pull
Rack pulls 5x5*
Weighted pull ups/chins 3x6
Barbell row 3x8
Some bicep work.
*People probably gonna comment on why not deadlift? Personally I'm not in this to be a powerlifter. I want to build up a nice back and I think the rack pulls help me more there. Plus I feel there's a lot less risk of an injury.Legs
Barbell squat 5x5
Leg press 3x8 or walk of death (We call it that in iceland. Hope you know what I'm talking about)
Leg curls 3x8
Been wondering if I should add leg extensions. Don't think it's necessary, let me know what you think.
Well that's it. I think its simple but effective. Let me know what you think, Thanks!