workout after a long layoff
hi guys, im relatively new to this board, and need a critique on a plan im devising to get myself back in shape, im 35, 5' 11" bout 250 atm , im not really fat ( size 36 501's ) lookin mostly for strength and mass bein winters returning.
any how, here it is
mon- chest- flat bbpress 2x warmup 3x heavy straight sets
inc bb press 1x warmup 2x worksets
inc fly 1xwarmup 2xworkset
shoulder - military 2xwarmup 2xworksets
hangclean 1xwarmup 2x worksets
tri- dips 2x warmup 2x worksets
pushdowns 1x warmup 2x worksets
tues back- deads off the floor 2 x warmup 3x straight worksets
wide grip pulldowns 1 x warmup 2 x workset
bb row 1x warm up 2 x worksets
bi's- straight bar curl 2x warmup 2x work
hammer curl 1x warmup 2x worksets
forearms - 3 sets wrist curls and extensions
wed- off
thu quads- squat 2x warmup 3xwork
lunge 3 times ( walk through the house, usually bout 10 reps per leg )
ext's 1x warmup 2x worksets
hams- leg curls 2x warmup 2x worksets
stiffleg 1x warmup 2x worksets
calves- seated 2x warmup 2x worksets
standing 1x warmup 2x worksets
fri- off
sat- repeat cycle, 3 way split working out mon, tues thu, sat
as far as cardio is concerned, i do some tredmill walking as well as a few ab movements on wed, fri and sun, and heavy/speed bag work later in the evenings usually every day.
nothin special just want to build a solid str/size routine, some may think a bit heavy on the cardio, but some ass kickin wind is always a good thing,
thx for the time, i appreciate any critics opinions
