off 2 months /too much to start/CRITIQUE

do you fellas think this is to much to start back with ? MON. FLAT BENCH 4 SETS , incline 4 sets ,flat flys 4 sets/pec deck, cable crossovers 4 sets, pushdowns 4 sets, reverse pulldowns 4 sets, lying tricep ext. 4 sets TUES. bent rows 4 sets,low pully rows 4 sets,lat pulldowns 4 sets,dumbell rows 4 sets,reverse grip pulldowns 4 sets, shrugs 4 sets, abs WED. off THURS. squats 4 sets, leg press 4 sets, leg ext. 4 sets, leg curl 4 sets, stiff leg deadlift 4 sets, standing calf raises 4 sets FRI.shoulder press 4 sets, dumbell shoulder press 4 sets, side lateral raises 4 sets, ez bar curl 4 sets, dumbell curl 4 sets, cable curl 4 sets To ME THIS SEEMS LIKE IM GONNA NEED TO BRING FOOD TO THE GYM WITH ME WHAT DO YOU ALL THINK

Hello Hello

Exercises I would drop

pec deck
cable crossovers
Pushdowns, or change for close grip
reverse pulldowns
low pully rows
reverse grip pulldowns
cable curl

And I would drop some sets of to, if you’ve just had 2 months of that workout will kill you along with your CNS, leading to over training.



it may look like this


MON.
FLAT BENCH 3 SETS,
incline 3 sets
flat flys 2-3 sets
Close grip 2
lying tricep ext. 3 sets

TUES.
bent rows 3 sets
lat pulldowns 2
sets,dumbell rows 2
pull ups 3 sets
shrugs 3-4 sets,abs

WED. off

THURS.
squats 3 sets
leg press 3 sets,
leg ext. 3 sets
leg curl 2 sets,
stiff leg deadlift 2 sets
standing calf raises 4 sets

FRI.
dumbell shoulder press 2-3 sets,
side lateral raises 3 sets
Anterior head reveres raise 3
ez bar curl 3 sets,
dumbbell curl 2 sets,
Hammer curls 2-3

when i start back like that im a pus. i can last for about an hour then im bout to puke so i leave, but its been so long that it doesnt take much for your muscles to be sore for a week, which i always miss...

i figured it would be to much i was just gonna cut it down to 2 sets for a couple of weeks then bump it up thanx SPITTEN yours looks alot better

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Originally Posted by amstaf

thanx SPITTEN yours looks alot better

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:scratch: :lol:

my bad thanking the wrong person sorry and thank you S.P.G your workout loks alot better next time ill read a little closer

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Originally Posted by S.P.G

:scratch: :lol:

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yea id be scratchin my head too

Why is that people always start with chest when they come off a lay-off?

Imo..your split after a layout should start with legs...

That's a hella lot of exercises

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Originally Posted by amstaf

do you fellas think this is to much to start back with ? MON. FLAT BENCH 4 SETS , incline 4 sets ,flat flys 4 sets/pec deck, cable crossovers 4 sets, pushdowns 4 sets, reverse pulldowns 4 sets, lying tricep ext. 4 sets

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drop the cable cross-overs and the reverse pulldowns.

Quote:

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Originally Posted by amstaf

TUES. bent rows 4 sets,low pully rows 4 sets,lat pulldowns 4 sets,dumbell rows 4 sets,reverse grip pulldowns 4 sets, shrugs 4 sets, abs

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If you can chin...drop the pulldowns and reverse pulldowns and do bodyweight/weighted chins

You've got 3 rowing movements in there...cut it back to 1 or 2

Add a deadlift.

It's arguable that shrugs won't need to be done after deadlifts cus they hit traps effectively. Reduce the number or sets of shrugs to 2 or 3.

Back: Chins x 4, deadlifts x 4, barbell row x 3, low-pulley row x 3, shrugs x 2, abs

Quote:

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Originally Posted by amstaf

WED. off

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Good

Quote:

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Originally Posted by amstaf

THURS. squats 4 sets, leg press 4 sets, leg ext. 4 sets, leg curl 4 sets, stiff leg deadlift 4 sets, standing calf raises 4 sets

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That's a lot of exercises...namely front thigh exercises. I don't see the point of leg-extensions that late in a program. I'd suggest dropping 'em.

When i do leg-presses and squats in the same session i do leg-presses first...to warm up my hip/glute/ham areas effectively for squatting.

To someone that hasn't been training as long as i have i'd advise against including the two in the same session. I'd suggest you choose between the two. Either squats or leg-presses. My preference is squats.

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Originally Posted by amstaf

FRI.shoulder press 4 sets, dumbell shoulder press 4 sets, side lateral raises 4 sets, ez bar curl 4 sets, dumbell curl 4 sets, cable curl 4 sets

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Drop one of the shoulder pressing exercises and do a bent lateral raise instead...

Drop on of the bicep exercises... You really don't need to be doing so many exercises for a little bodypart like that

Quote:

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Originally Posted by amstaf

To ME THIS SEEMS LIKE IM GONNA NEED TO BRING FOOD TO THE GYM WITH ME WHAT DO YOU ALL THINK

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Bring food to the gym? :unsure:
Nope.
Go there...do whatcha gotta do...and go home

Good luck

thanx for such detail im gonna have a great day on monday should feel pretty damn good to get back in