Thread: F'in A Cotton!

Originally Posted by sweatshopchamp

I haven't lifted hard in a good three months because of football. What type of routine would be best for getting back in the swing of things. My goals are to get stronger and bigger.

#1 Monday........Chest and Triceps
Bench press: 4 sets
Incline dumbbell press: 4 sets
dips or close grip bench: 4 sets

#2 Tuesday....Lats, Biceps and Traps
Rows: 4 sets
Medium wide Pull-ups ( about two inches wider than shoulder width ): 3 sets
Close grip pull downs: 3 sets
shrugs: 3-4 sets
hammer curls or dumbbell curls: 4 sets

#3 Thursday.....Quads, hamstrings and calf's
Squats: 5 sets
lunges or thigh extensions: 3 sets
Stiff leg dead lift: 3 sets
Standing calf raise: 4 sets

#4 Friday......Deltoids
Dumbbell or barbell press: 4 sets
lateral raises: 3 sets
upright rows: 3 sets


Just an example
Edit: I agree with Cowpimp......stat out with less volume and work up as you see fit.......cut the sets I recommended in 1/2 for your first workouts...then change it form their.

I'm assuming you are fairly conditioned still from football. My suggestion would be to incorporate whatever lifts you normally like to, but start out at a fairly low intensity and work your way back up to heavier weights as you feel comfortable doing so.