Originally Posted by
bigdylan
36 just started training again after a year absence. How does this look?
Monday
BenchPress 4x4-8
Dips 4x6-8would put inclines here then your dips could alternate dips with a cable or db fly also
InclineDumbell 4x8
CloseGripBench 4x8 no need 4 tri here seem your doing by try later in week, would do cable x , seem your just starting back i would increase reps then as you start getting stronger again load up on the weight e.g. 12,10,8,8, inceasing weight as you go down in reps, or 10,8,8,6 still going 4 bulk
Tuesday
id do 3-4 sets wide grip close grip chin ups 2 fail great warm up and for overall strength
Deadlifts 5x5
BentOverRows 4x6-8
LatPulldown 4x8
BarbellCurls 4x8no need for these here if your doing by/try later in week
Wednesday
Rest/Cardio
Thursday
Squats 5x5
LegPress 3x10
SLDL 4x8need some hammy work curls + even leg ext maybe
Friday
MilitaryPress 4x5to much front shoulder work 3 ex's then only 1 for side, for rear and shrugs 2 is enough , personally i like 2 lateral ex's the wide look
ArnoldPress 4x8
DumbellFrontRaises 2x8-10
DumbellSideRaises 2x8-10
DumbellBackRaises 2x8-10
Shrugs 4x8-10smith machine is great load up and smash em , pause at top can alt with db shrug bb shrug etc personally although you havent wrote it here id stay away from upright row no good 4 the shoulders
Saturday
Bi/Tri Work and Cardio