pearson09

Alright people, starting to workout again and was just wandering what you thought to my plan:

workout each muscle group once a week and do bodyweight exercises at the weekend to help make sure i do not overtrain or undertrain the muscles. every 4 weeks i will switch up the routine by changing the weight, days muscles are worked and some of the exercises used. here is an example:

Mon - Squats 3 sets of 8
Tues - Calve Raises 3 sets of 8
Wed - Dumbbell Curls 3 sets of 8
Thurs - Lateral Raises 3 sets of 8
Fri - Bench Press 3 sets of 8
Sat - 1 set of single leg squats and single leg calve raises
Sun - 1 set of push ups and pull ups

after 4 weeks of that:

Mon - Barbell Curls 3 sets of 15
Tues - Pullovers - 3 sets of 15
Wed - Lateral Raises 3 sets of 15
Thurs - Single Leg Squats 3 sets of 15
Fri - Single Leg Calve Raises 3 sets of 15
Sat - 1 set of tricep dips and pull ups
Sun - 1 set of single leg squats and calve raises

i will change the weight used for exercises by increasing/decreasing by a certain percentage, and if some exercises rep ranges are a bit off i will add or take off a couple KGs untill they are all the same rep range

Built

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m11

First off, welcome to the forum.

What are you current goals? Gain weight/lose weight?

Either way, I highly recommend that you just trash that routine. There doesn't seem to be a lot of sense to it. I recommend that you read the stickies on top of the Training section to get an idea of how to develop your own routine, but in the meantime, I recommend implementing P-funk's K.I.S.S routine.

K.I.S.S. — Patrick Ward, MS CSCS LMT

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