need help with routine

rebel · 07-18-2004, 12:39 PM

i've been away from the iron game for about 3 months and i'm ready to get back at it. during my time away i've lost about 10-15lbs of muscle and gained some fat around my waist. i need help with developing a routine for mass working out 3 days a week(M-W-F). any advice would be greatly appreciated.

**CowPimp** · 07-18-2004, 02:45 PM

I suggest a full body routine to help you get back into the swing of things. Three days per week is perfect for such a routine. Here is one that I recommend to beginners:

Full Squats 3 x 8-12
Romanian Deadlifts 3 x 8-12

Deadlifts 3 x 8-12
Bent Rows 3 x 8-12

Bench Press 3 x 8-12
Military Press 3 x 8-12

Bicycle Crunches 4 x Near Failure

You should adjust the sets, rep ranges, and exercises based on how your body responds. In fact, it might be a good idea to design a similar full body routine and alternate between the two, or even a third, so you have a wider variety of exercises that you will be doing.

Don't forget to design a diet accordingly as well. Diet is more important than training methods.

rebel · 07-20-2004, 09:18 PM

rebel · 07-22-2004, 09:04 PM

swordfish · 07-22-2004, 11:29 PM

check your first thread you posted

Johnnny · 07-23-2004, 07:53 AM

I would do something like this

Monday: chest/biceps
Tuesday: Legs/calves
Wednesday: Rest
Thursday: Back/Triceps
Friday: Rest
Saturday: Shoulders/traps/neck
Sunday: Rest.

But each workout should be no more than 1hr15mins including cardio & abs.

07-18-2004, 12:39 PM	#1
rebel Registered User Join Date: Mar 2002 Location: counce, tn Posts: 64	need help with routine i've been away from the iron game for about 3 months and i'm ready to get back at it. during my time away i've lost about 10-15lbs of muscle and gained some fat around my waist. i need help with developing a routine for mass working out 3 days a week(M-W-F). any advice would be greatly appreciated.

07-18-2004, 02:45 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I suggest a full body routine to help you get back into the swing of things. Three days per week is perfect for such a routine. Here is one that I recommend to beginners: Full Squats 3 x 8-12 Romanian Deadlifts 3 x 8-12 Deadlifts 3 x 8-12 Bent Rows 3 x 8-12 Bench Press 3 x 8-12 Military Press 3 x 8-12 Bicycle Crunches 4 x Near Failure You should adjust the sets, rep ranges, and exercises based on how your body responds. In fact, it might be a good idea to design a similar full body routine and alternate between the two, or even a third, so you have a wider variety of exercises that you will be doing. Don't forget to design a diet accordingly as well. Diet is more important than training methods.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-20-2004, 09:18 PM	#3
rebel Registered User Join Date: Mar 2002 Location: counce, tn Posts: 64	bump

07-22-2004, 09:04 PM	#4
rebel Registered User Join Date: Mar 2002 Location: counce, tn Posts: 64	bump

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07-22-2004, 11:29 PM	#5
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	check your first thread you posted

07-23-2004, 07:53 AM	#6
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	I would do something like this Monday: chest/biceps Tuesday: Legs/calves Wednesday: Rest Thursday: Back/Triceps Friday: Rest Saturday: Shoulders/traps/neck Sunday: Rest. But each workout should be no more than 1hr15mins including cardio & abs.

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