need good program??

[watevrpal]

I am healed from my car accident and havent worked out with weights in over 3 years. however i am running quite a bit and trying to lose some lbs. i am looking for a good program to get back into the game. i recently bought a marcy squat rack machine sm4000. not the greatest but hey the price was good $350 new.

anyway need new program to get back into the swing of things i have been doing some research but there are tons of programs out there. wondering if anybody has any good advice. would love to double my bench or add at least 50 lbs to my bench in 4 months. thanks wolf

 

[NJL52]

First thing, you mentioned the term "machine." Which is bad. Machine workouts are bad. Provide me a pic/link to this and I'll tell you more.

And depending on your history of working out, a Xx5 is your choice. Just read you haven't worked out in 3 years so: do the Rippetoe 3x5 linked in the Training Vault sticky.

 

[anotherbutters]

There's a review here: http://www.exerciseequipmentexpert.com/smith-machine/marcy-smith-machine.html

"Recommended: NO

Reason: Better value to get good squat rack at this price point"

My sentiments exactly. I agree the 3x5 would be a good starting point (but not on that machine).

 

[NJL52]

Smith machines are the bane of mankind.