off 2 months /too much to start/CRITIQUE

[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 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

[amstaf]

Hello Hello

[S.P.G]

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

[spittin' 'n cussin']

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...

[amstaf]

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

[S.P.G]

thanx SPITTEN yours looks alot better

[amstaf]

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

[amstaf]

yea id be scratchin my head too

[*Narkissos*]

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...

[*Narkissos*]

That's a hella lot of exercises

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

drop the cable cross-overs and the reverse pulldowns.

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

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

WED. off

Good

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

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.

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

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

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

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

Good luck

[amstaf]

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