Need a regime

[Oblivion_]

First of all here is my information::

Name: Wayne
Age: 19
Sex: Male
Height: 1.88m
Weight: 80kg


I've been training for almost two years now off-and-on. Lately though I've found that I've been losing a bit of heart and enthusiasm for it and so I figured a new regime might help..?

I usually train about 3-4 days a week doing:

• Benchpressing
• Chest Flies
• Bar Curls
• Dumbbell Curls
• Upright Rows
• Stomach Crunches
• Squats

I'm not saying I want my old exercises abandoned either but I would like fresh ideas and tried routines.

Also a few things to consider when suggesting exercises to me..

• My balance is quite poor.
• I'm not very flexible.
• I don't have access to the most advanced facilities.
• I have a back problem.

Thank you in advance to anyone who can help.

 

[Jim Ouini]

Well it kinda depends on your goal. But I'll add my 2c anyway

You can work on balance by doing things on a swiss ball or balancing on one-leg, like chest press on a ball or single-leg squat or step-ups. And try to increase your flexiblity with static stretching.

As far as routines go...you may want to lose the fly's and one or both of your curling movements for now. If you really love them though you can go ahead but not at the exclusion of one of the big compound movements.

I'd stick with the following:

upper body:

chest press
dips
barbell or dumbell row
pullups/chinups
standing overhead press

lower body:

back squat
front squat
deadlift*
romanian deadlift*

*unless your back prevents you

Choose a 'balanced' (no pun intended ) selection of a few of those and run them total body or upper/lower body split 2-3 x week.

I'd start light w/high reps (12-15) and increase intensity every week for 4 weeks or so, and then move onto a moderate to high intensity phase with lower reps once you feel better about your balance.

So for example here is a nice writeup for people getting back into it or deconditioned (not sure where you're at):

http://elitefitness.com/forum/showpost.php?p=5212030&postcount=1

and then for your next phase you can try this

http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

Good luck with your training!