BigChief

Hey guys, my name is Cody I am 20 years old and I am starting to get back into lifting. One of the main reasons I had to stop was because of the minimal amounts of cartiledge in both knees and various sports injuries ranging from separated shoulders to a torn menuscus. My main goal is to drop down to about 220 from 260ish in the next 8-10 months. I understand that the workout routine will not do this by its self but i must disipline what i eat and push myself. Any help is greatly appreciated.




Monday: Chest and Triceps
Flat Bench Press - 4 sets ?
Incline Dumbbell Press - 3 sets ?
Dumbbell Flyes - 2 sets ?
Dips - 3 sets ?
Cable Press Downs - 2 sets
Tuesday: Back and Biceps
Pull-downs - 3 sets ?
Bent Over Barbell Row - 3 sets ?
Seated Cable Row - 3 sets ?
Barbell Curls - 2 sets ?
Seated Dumbbell Curls - 2 sets
Overhead Cable Curls – 2 sets
Wednesday: OFF
Thursday: Shoulders, Traps and Abs
Seated Barbell Press - 3 sets ?
Single-Arm Lateral Raises - 3 sets ?
Barbell Shrugs - 3 sets
DB Front Raises – 2 sets?
Various Weighted Crunches and Hanging Leg Raises
Friday: Legs
Squats - 3 sets
Leg Press - 3 sets ?
Deadlifts - 3 sets ?
Leg Curls - 2 sets ?
Standing Calf Raises - 2 sets
Calf Press – 2 sets
Saturday/Sunday: OFF



i plan on doing cardio on weds and two other days that i work out.



thanks

Cody

Bajenman88

Welcome to the boards my brother! You will find that the people here are generally more than willing to help. I'm sure you will receive plenty of great insight. Good luck.

Scarface30

you have some good movements in there, but a few needless ones, such as an extra bicep curl movement. curls are curls, they all work your biceps. also cut back on the 2 different calf movements.

from the way you have it laid out there, switching it around to a push/pull/legs might be best.

for your legs, dropping the leg press and leg curls and adding in something like good mornings, or lunges might also be the way to go.

if you're not sure about the push/pull/legs, take a look at the stickies because they are a great help. basically a push/pull/legs routine would look maybe something like this...

Push
Bench press
Alternating overhead DB press
Dips
and maybe an extra (if wanted/needed) tri, shoulder or chest movement (ie - incline fliyes, laterals, tricep pushdown)

Legs
Squats
deadlift
good mornings
calf raises

Pull
pullups
bentover BB rows
DB rows
and 1 or 2 extra isolation movements for the biceps, or rear delts (ie - hammer curls, bent over laterals)

throwing ab work in on any day, or 2 days would be fine.

welcome aboard!

Warning: Seismic Testing Zone

Bajenman88

I lied Big Chief, post it on the other boards.

DOMS

Why do you say that?

Bajenman88

Say what, haha