Workout Evaluation Please

[heist]

Cliffs: 33 years old
aprox 70kgs/160lbs
Worked out in my 20's, played heaps of sport
Just recovered from a sprained muscle in my rh lower back, 3 months rest
BF% no idea, honestly sfa

How does this look:

Train Mon/Wed/Fri

Week 1
reps 3 x 10-12
crunches
flat bench press
chin ups
behind the neck press
triceps pushdown
barbell curls
standing calf raise

Week 2
Same as week 1 but add leg curl

Week 3
reps 3 x 8-10
same as week 2 add Squats (light)

Week 4
same as week 3

Then if everything is ok, no back problems I'll go onto a 4 day split.

Can I please have your honest opinion? If it's a garbage program please tell me so. I'm getting old and I dont want to waste my time training like garbage.

Yes I don't know what I am doing.

[scorpion62]

What are you trying for mate? By the look of your workout your doing a bit of eveything

My workout is over 4 days

Monday chest and tris
Flat bench, incline DBs, Flys incline or flat bench also mix up between DBs and bench

Tris Dips , skull crushers , cable pull downs , flat bench

Reps between six to eight and the last two reps you should be near failure another way to do your reps were 12 10 8 and the last set to failure you can do 4set or 3sets per exercise its up to you, remember and do a warm up first also

Tuesday Back and Bis

Wednesday day off

Thursday shoulders

Friday legs

[heist]

Scorpion62 thanks for your advice.

My goal is to gain muscle and strength.

Previously when I've done a 4 day split its looked like this

Mon/Thurs chest/back/biceps/abs
Tues/Fri legs/shoulders/triceps

You think Id get better results training one bodypart per week? I'm really not up on current training methods. How long have you trained that way for? I'm assuming you're seeing good gains?

Should also mention Im not cycling anything and havent as yet, but I need to get my workout (and diet obv) in check first. Supplimenting with protein/creatine.

[baseline_9]

I don't like it...

Why not try something completely new.

http://forums.steroid.com/showthread...ired-Routine**

Or the "power/Hypertrophy" routine in my signature...

[scorpion62]

Scorpion62 thanks for your advice.

My goal is to gain muscle and strength.

Previously when I've done a 4 day split its looked like this

Mon/Thurs chest/back/biceps/abs
Tues/Fri legs/shoulders/triceps

You think Id get better results training one bodypart per week? I'm really not up on current training methods. How long have you trained that way for? I'm assuming you're seeing good gains?

Should also mention Im not cycling anything and havent as yet, but I need to get my workout (and diet obv) in check first. Supplimenting with protein/creatine.

Heist split your muscle groups up the way I said it gives the muscle time to repair the way you were training each muscle twice a week on your four day split,I have trained this way for a long time all I do is change it around, forget cycling sort the diet and your workout and see where that takes you, for diet info go to the diet section and check what Baseline workout to

[heist]

I don't like it...

Why not try something completely new.

I like your programs and I did read both of them but I can't use a spotter.