Routine Critique

[bigdylan]

36 just started training again after a year absence. How does this look?

Monday
BenchPress 4x4-8
Dips 4x6-8
InclineDumbell 4x8
CloseGripBench 4x8

Tuesday
Deadlifts 5x5
BentOverRows 4x6-8
LatPulldown 4x8
BarbellCurls 4x8

Wednesday
Rest/Cardio

Thursday
Squats 5x5
LegPress 3x10
SLDL 4x8

Friday
MilitaryPress 4x5
ArnoldPress 4x8
DumbellFrontRaises 2x8-10
DumbellSideRaises 2x8-10
DumbellBackRaises 2x8-10
Shrugs 4x8-10

Saturday
Bi/Tri Work and Cardio

[Older lifter]

Just wondering what your goals are for this program,,, looking at the rep range it looks like a bulking program?

Anyhow, i would not do this program.

You have arm exercises in with two other days

If it is bulking i would bring up the reps on some of the exercises ie;
Bench press would go 3 x 6-8
Dips 3 x 8-10
incline bench 3 x 6-10
drop close and maybe bring in cable cross-overs to get a good pump at the end working 3 x 8-10

I would bring legs in here to allow rest on the upper body

Squats 3/4 x 6-8
Press 3 x 8-10
SLDL 3 x 8-10
Again you could throw in leg ext or leg curls pending what is the weakest part at 3 x 8-10

Just me but i prefer at least 2 days off in a row but its up to you

Dead 3 x 6-8
bent 3 x 8 - 10
Lats wide 3 x 8-10
you could throw is some pull ups at the end or close grip running at 3 x 8-10

Mil press 3 x 6-8
Close grip upright row 3 x 8-10
dumbbell flies side 3 x 8-10
I would alternate the other flies with the standard ones above on other days
Side rota lifts 3 x 8-10 (many forget the rota's, i feel they are very important and can help avoid pain and possible injury)
Shrugs 3/4 x 8-10

standing curls 3 x 6-8
alt dumbbell curls 3 x 8-10
lay tri ext 3 x 6-8
single arm tri ext 3 x 8-10

Abs twice a week working upper and lower independantly

Now this is just an idea and if it is for bulk you may want to reduce the weight on each set so failure remains within the rep range.
When i do a bulking program i go heavy and rest 2min between sets but the days workout is always done within 45mins to an hour.

If you are not going for bulk i would change the program completly

Focus on squeezing the target muscle and form and increase weight once you reach the upper rep target.

OK mate, just an idea for you and welcome back to training, if this is what you want in a program and you do it right trust me you will be fcuked at the end of each session so take it easy in the beginning until your muscles have got back into what your doing, i would also change the exercises totally but still targeting the same part every 4-7 weeks so shocking continues

[green22]

Id prob. throw in some extentions and curls on leg day. Other than that it looks fine to me.

[AdamGH]

36 just started training again after a year absence. How does this look?

Monday
BenchPress 4x4-8
Dips 4x6-8
InclineDumbell 4x8
CloseGripBench 4x8

Tuesday
Deadlifts 5x5
BentOverRows 4x6-8
LatPulldown 4x8
BarbellCurls 4x8

Wednesday
Rest/Cardio

Thursday
Squats 5x5
LegPress 3x10
SLDL 4x8

Friday
MilitaryPress 4x5
ArnoldPress 4x8
DumbellFrontRaises 2x8-10
DumbellSideRaises 2x8-10
DumbellBackRaises 2x8-10
Shrugs 4x8-10

Saturday
Bi/Tri Work and Cardio

whats your goals for this routine? are you overweight and trying to lose weight? or just getting back in the groove of being fit?

[UberSteroids]

I am not gonna go about the rep ranges, you know what is good for you.

I agree with green22.

If you plan on doing your arms on Saturday, well, you cannot go to heavy on it because it may affect your workout on Monday.

Other than that, looks good.

[in2shape]

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

[COLOR="red"]inc db's 4 x 10,8,8,6
preacher curl
db hammers
21's

tricep
pull downs as above
close grip press
o h ext cable
double dips (feet on bench and put weight plates on lap

[/COLOR="red"]

all of this is similar to what i do i rotate about 4 diff workouts every 4 weeks or so , rep ranges are JMO hope this helps