If you're starting all over again the most important thing will be rest and diet. Training should be kept to a minimum, your body doesn't have the same ability to fix the microtears caused by exercise. So try this routine
Sunday: Off
Monday: Legs
Tuesday:Chest and triceps
Wednesday: HIIT
Thursday: Back and biceps
Friday:Shoulders and trap
Saturday: HIIT
You can still do cardio on lifting days, just seperate it from the lifting if you can. If not try to run before you workout ratehr than after.
Monday: Squats. SLDLs
3x of each stopping well before failure
Tuesday:3x bench no fail, 3x incline no fail. Lying tricep extensions, stop like 3 reps before failure, and dips
Wednesday: Sprints(HIIT)
Thursday: 3x deadlifts, 3x bent over rows, 3x chins, 3x bb curls
Friday: DB shoulder press, push press, upright rows, db shrugs
Saturday:HIIT
Sunday:Off
You want a full diet of how much of everything to eat or just what to eat. I'll put up whichever one you want.
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http://www.bodybuildingdungeon.com/f...4-road-my.html
^^^Working on a 300 bench, 400 squat and 500 deadlift at 165. Check it out in my log^^^
“Why are you doing dumbbell curls on a Bosu ball with one leg bent and your eyes closed while whistling Dixie?”
Go squat!
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