taking it slow, back to the basics

[Lord_Suston]

after a slight injury to my shoulder, and some injure hands due to another incident I have decided to take it slow returning to the weight game... I haven't liofted in about 2-3 weeks and have ate like shit during this time, so now I'm just trying to use good form on each excercise and really working on perfect form and my weak spots... So right now I am keeping my workouts to about 30 min any suggestion on this routine

D1 FRont squats 3x10-12
Squats 3 x 8-10
Leg Extensions 3 x 12-15
Sprints 2 x 100m

D2 Pull-ups 3 x 10-12
Bentover rows 3 x 10-12
Cleans 3 x 6-8
Deads 3 x 12
shrugs 4 x 12-15

D3 rest

D4 Flat bench 3 x 6-10
Incline 3 x 8-12
dips 2 x 10-12
Military press 3 x 8-12
Reverse flyes 3 x 10-12

D5 Db curls 3 x 8-12
Close-grip bench 3 x 10-12
BB curl 3 x 8-10
Pushdowns 3 x 8-10
reverse curl 3 x 6-10
Overhead press 3 x 10-12
D6 rest
and repeat

 

[coolcolj]

why do leg extensions?

 

[Lord_Suston]

why do leg extensions?

I always liked these for my quads right by the tear drop and plus for me it is like a nice and easy cool down

 

[Thaibox]

Why would you do legs the day before deads/cleans?

 

[Lord_Suston]

Thanks Thaibox, just realized the problem there. how about
Bakc/traps
arms
rest
Legs
Chest/delts
rest then repeat

 

[Rexbo]

Also you have front squats before standard?
My rule has always been, the most weight exercise first, and work proggressivly down from there, ending with the lightest.

 

[Thaibox]

Thanks Thaibox, just realized the problem there. how about
Bakc/traps
arms
rest
Legs
Chest/delts
rest then repeat

The problem I would have with that personally is that I wouldn't train bis the day after deads, cleans, and rows(especially if you do them 'Yate's style'). But, I'm a little too anal(paranoid) about overtraining things.

 

[Lord_Suston]

Also you have front squats before standard?
My rule has always been, the most weight exercise first, and work proggressivly down from there, ending with the lightest.

True but keeping good form on front squats is the hardest part I find since I use a decent amount of weight. Plus I really want to emphasize my front quads and explosive power. Regular squats are getting to the point were they are not my priority for base strength, I have a decent amount of that. Right now I am going for explosive power.....so I need to work on front squats

 

[Victorian guy]

Only important thing is....

...that you make it to the gym. You have taken time off, and have injuries to deal with and work around....so perhaps at this point simply getting to the gym and getting in the best workout you can, without aggravating your injuries or hindering their healing, is the only thing that matters- no what particular exercises you have chosen; I assume they were selected on the basis of avoiding strain on your hands and shoulders. I recently had an accident and can't bench- my had was bruised, but I can do other things and still get in a productive workout.