Routine Critique

[Blue Star]

Hi folks,

I have just returned from injury after a long time out from training. This is a routine which ahs been devised for me:

DAY 1 (back/biceps)
Deadlift 3x6-8
Chins or Lat pulldown 3x6-8
BO row or cable row 3x6-8
BB curl or DB curl 3x6-8

DAY 2 (chest/shoulders/triceps)
Bench press or Dips 3x6-8
Inc DB bench 3x6-8
Military press or DB O/H press 3x6-8
CG bench press or skullcrushers 3x6-8

DAY 3 (Legs/Abs)
Squat or Leg press 3x6-8
SL Deadlift or Hamstring curls 3x6-8
Calf raise 3x10-15
Crunches
Leg raises

I just wanted to gather your thoughts on the matter and critique as you see fit.

Also, I sometimes push the reps to 10, is that a problem?

I will be starting with very light weights so i can get the form and technique correct first?

Thanks

 

[BOOEY]

Looks like a solid program. What's the split going to look like? (in other words, m-w-f?)

 

[Blue Star]

I am thinking M, W, F.

Cardio thrown in on Tuesday and Thursday.

I was just wondering because I am starting out, will doing more reps on each set with a lighter weight have a similar effect then starting out by doing less reps but with heavier weights?

 

[thelion2005]

I think this is an excellent come-back routine.
I'd suggest:
- switching Workout Day 2 and 3 so the upper body can rest a bit.
- making the aerobics done on the "rest days" very light.
- really relaxing on the weekends for full recovery.

If you can do 10 reps, raise the weight on the final set a bit.

After 6-8 weeks on this, I'd suggest these changes:
Workout 1 (back/biceps)
Chins or Lat pulldown 3x6-8
BO row or cable row 3x6-8
BB shrugs 3x6-8
Bent laterals for rear delt 3x6-8
BB curl or DB curl 3x6-8
Incline DB curls 3X6-8

Workout 2 (Legs/Abs)
Leg extensions 3X6-8
Squat or Leg press 3x6-8
SL Deadlift or Hamstring curls 3x6-8
Calf raise 5x10
Leg raises 3x25
Crunches 3x25

DAY 3 (chest/shoulders/triceps)
Bench press 3x6-8
Inc BB bench 3x6-8
BB Behind Neck Press 3x6-8
DB single arm laterals 3x6-8
CG bench press or skullcrushers 3x6-8
Dips 3X6-8

What's interesting is ... this is dam close to some Yate's routines he used before he went far over 200 lbs body weight and started picking up injuries (per his book).

Best of luck!

 

[BOOEY]

No, since you're coming off an injury, keep the weights relatively light and the reps between 10-12. As much as you want to, resist the urge to jump back in too quickly, otherwise you may aggrevate your injury, or worse, get another one.

What kind of injury?

 

[Blue Star]

I'd suggest:switching Workout Day 2 and 3 so the upper body can rest a bit.

Thanks. I will do this.

What kind of injury?

I've had a few muscular injuries acute muscular sprain mainly affecting the shoulder and chest muscles. They are very weak.

Also, few joint injuries.

 

[BOOEY]

I've had a few muscular injuries acute muscular sprain mainly affecting the shoulder and chest muscles. They are very weak.

Also, few joint injuries.

Yeah, start off light and easy. Listen to your body and you'll know when you can start going heavy again.