getting back to the gym

[cooper35]

I've been away for the gym for about 18 months. since it's been so long for the first couple weeks i decided to go for a 2 day split upper and lower.

doing each upper days and lower days twice a week

upper consists of 6 lifts: dumbbell bench press
dumbbell military
shrugs
rows
tricep extension
concentration curls

lower consists of 5 lifts: squat
deadlift
calf raises
hamstring curls
quad extensions


does anybody have any advice to this routine how it could be improved? or altered

 

[PushAndPull]

My advice is in bold.

I've been away for the gym for about 18 months. since it's been so long for the first couple weeks i decided to go for a 2 day split upper and lower.

doing each upper days and lower days twice a week Switch to every other day

upper consists of 6 lifts:

dumbbell bench press alternate with BB or incline or dips
dumbbell military alternate with corner press
shrugs Drop
rows alternate with pull-ups or lat pulldowns
tricep extension Replace with french press, and do only once a week
concentration curls Replace with standing BB or DB or EZ curls, and do only once a week

lower consists of 5 lifts:

squat
deadlift
calf raises
hamstring curls drop, and add a set or two of deadlifts
quad extensions drop, and add a set or two of squats

I would also alternate which exercise i did first. So if i did squats first last time I would do deads first the next

does anybody have any advice to this routine how it could be improved? or altered

There is some very good reads in the stickies as well

 

[Qwai Chang]

I've been away from the gym due to OA in my back and knees, and bursitis in both shoulders. I'm going to take your advice P&P and try to do a little something in the gym before I become a cripple.

 

[cooper35]

My advice is in bold.



There is some very good reads in the stickies as well

so on lower body days u would have me do squats and deads twice?

 

[ihateschoolmt]

so on lower body days u would have me do squats and deads twice?

Pretty sure he means alternate which one you do first. Like lower day 1 you do squats then deads etc. then lower day 2 you do deadlifts first then squats.

Also I agree with that advice.

 

[cooper35]

no no i understand that part and i agree its great advise i mean the part where he told me to drop hamstring curls and quad extensions and add squats and deadlifts.

 

[PushAndPull]

no no i understand that part and i agree its great advise i mean the part where he told me to drop hamstring curls and quad extensions and add squats and deadlifts.

I didn't mean to do them twice. Just add a set or two too your existing sets. So if your doing say 3 working sets of squats/deads apiece then make it 4-5 sets instead. I only use leg extensions/hamstring curls as a replacement for squats/deads on the days when i'm feeling extremely lazy or fatigued. Leg extensions/hamstring curls beat a blank, but that's all they beat. Adding just a set or two of squats/deads would be far more beneficial than doing several sets of leg extensions/hamstring curls.

 

[cooper35]

alright thanks alot i'll do that i hate doing ham curls and extensions anyways thanks