Okay, last autumn I started working out for the first time – made some quite good gains (considering I was starting from a point of being very unfit and a hardgainer). But for the first 6 months of this year my gym going has been very erratic due some work problems etc. Anyway I’ve just started back at the gym seriously the last 2 or 3 weeks and am really enjoying it but would be grateful for any views on the routine I’m using.


So bearing in my that, I’m starting from a fairly low fitness level, am trying to get strong and fit, not massive, what do you think of the following split, number of reps erc. (Oh yes, I’m 35 years old, 6ft tall, and weight about 13 stone)



Monday:
Legs/Abs
3 x 12 Hanging Leg Raises
3 x 6 Squat Machine
3 x 6 Leg Extension
2 x 6 Leg Press
4 x 6 Calf Raises
3 x 6 Hamstring Curl
3 x 20 Swiss Ball Crunches

Tues:
Cardio
Running 15 mins
Rowing 15 mins
Cycling 20 mins

Wed:
Back/Biceps/Forearms
3 x 6 Lat Pull Down
3 x 6 Dorsal Raise
3 x 6 Chins
3 x 6 Barbell Curl
3 x 6 D-Bell Curl
3 x 6 D-Bell Row
3 x 6 D-Bell Shrugs
3 x 6 Concentration Curl


Thurs:
Cardio
Running 15 mins
Rowing 15 mins
Cycling 20 mins


Friday:
Chest/Shoulders/Triceps
3 x 6 Dips
3 x 6 Bench Press
3 x 6 D-Bell Seated Press
3 x 6 Flat D-bell flyes
3 x 6 Incli. D-Bell Press
3 x 6 D-Bell Kickbacks
3 x 6 Lateral Raises




Some other questions:

I’m also wondering what types of stretching exercises (and how many) to do – my flexibility is poor.
Re. Diet & Supps
I eat pretty clean and healthy – lots of veggies and clean protein. Also have a Reflex protein shake post workout. Take a multi vitamin twice a day


I’m also wondering if I should book some personal training lessons (though I hate the expense) to make sure I using the right form for the exercises – views?


All advice very much welcome.

Thanks – and sorry this is such a long post.

Matthew