Hi, I am new to this forum. I turned 51 this year and started lifting 8 months ago. Was making good gains trying to get bigger, stronger with less fat, but then discovered I was overtraining - I was lifting 5 days a week working one or 2 muscle groups each day with an insane munber of sets and reps - getting great burns, but discovered I was overdoing it . So, how does this sound? Next week I am starting the following routine: (reps for all below 4 to 8)
Mo - chest (flat and decline bench 3 sets each and inlcine dumbells 3 sets - gone from able to bench 135 5 reps to 205 4 reps) / legs (squats 5 sets. presses 5 sets)
Tu - cardio/abs
We - Back (front wide grip lat pulldowns, seated rows (wide and narrow grip), chainsaws - all 3 sets) / shoulders (military presses, raises 3 sets each / traps (shrugs, standing rows (?) 3 sets each)
Th - cardio/abs
Fr - arms - Biceps (wide grip barbell curl, two different dumbell curls, 3 sets each) / triceps (head knockers, bardips, machine presses with rope 3 sets each)
My diet could be better, but am using muscle milk as meal supplement x2 day, NOS (one week so far) and protein bar prior to workout. Was 200 lbs, 34 inch waist 8 months ago - now 205 lbs, 32 inch waist.
Mo - chest (flat and decline bench 3 sets each and inlcine dumbells 3 sets - gone from able to bench 135 5 reps to 205 4 reps) / legs (squats 5 sets. presses 5 sets)
Tu - cardio/abs
We - Back (front wide grip lat pulldowns, seated rows (wide and narrow grip), chainsaws - all 3 sets) / shoulders (military presses, raises 3 sets each / traps (shrugs, standing rows (?) 3 sets each)
Th - cardio/abs
Fr - arms - Biceps (wide grip barbell curl, two different dumbell curls, 3 sets each) / triceps (head knockers, bardips, machine presses with rope 3 sets each)
My diet could be better, but am using muscle milk as meal supplement x2 day, NOS (one week so far) and protein bar prior to workout. Was 200 lbs, 34 inch waist 8 months ago - now 205 lbs, 32 inch waist.
Last edited: