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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.
    The only time it's bad to feel the burn is when you're peeing...

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