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Returning from a couple of months off

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  1. #1
    Donkey Punch Elite
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    Returning from a couple of months off

    Hello all,

    I have been out of the gym for a few months due to some recent distractions in my life lately. I am going to begin a new routine working out at home. The goal is to have it be as simple as possible. I am looking to do a Full body routine 3x a week. My goal is to increase lean muscle, increase athleticism, and gain minimal bodyfat.

    Following was my plan:

    Bench Press / DB press 3 x 6-8 reps

    Military Press 3 x 6-8 reps

    Wide Grip Rows 3 x 6-8 Reps

    Deadlifts 3 x 3-5 reps

    Squats 3 x 5-6 Reps

    Core: Swiss ball crunches, planks

    i will also be doing minimal isolation work (Hammer curls, skull crushers, calf raises)

    Cardio: Jogging 2-3x a week for as long as i can go

    I will also incorporate pushups and pullups, and some plyometrics into my cardio days.


    My diet will be pretty strict, i will be intaking roughly 3200-3500 calories a day
    and shooting for a 40/40/20 ratio of carbs, protein, and fats

    My current stats are 5' 10" 220LBS (Not sure of my BF% but i would say its up there)

    What if anything am I missing or should I modify?
    Bench 185 x 5
    DL 355 x 3
    Squat 225 x 6

  2. #2
    Succinct
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    Start with high reps for the first month or so and work on conditioning. And easy on the plyometrics. You're on the right track, simple fullbody workouts 3x a week are perfect.

  3. #3
    Fueled by Testosterone
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    Sounds like a pretty decent program really. Good to see you have chinups in there too. You should also check out the supine row. Heh.





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