Workout Routine

[beernutz09]

Ok I havent lifted in 4 plus years after a tear in my rotator cuff. I really want to get back into lifting its a plus I dont know where to go to get steroids cause I would probably do more damage after not lifting in forever.

I have got my diet down now I need help with a kick ass routine.

I am 6'2" 177lbs.

Whats the best workout routine you guys have found? Types of work outs on the days, number of sets per workout and reps?

Treat me as a newbie and be specific and thorough if you would please.

Thanks!!! I cant wait to get back into the gym.

[D7M]

welcome.

good call on not even thinking about gear yet.

I doubt anyone here will sit down and right you a personalized workout routine.

besides, even if they did, what works for them, might not work for you.

There's a ton of info here, stick around and read.

Keep hitting those weights hard, rest well, and eat right.

[hazarddude334]

when I first started out when i was 15 i used critical bench work out. nothing special just gave you numbers to follow. gives a nice base for people new to weight lifting.

[Klimax]

Start with a fullbody routine 3 times a week to learn again the ex. When you feel ready, begin a split routine.

[beernutz09]

Is this a decent Full Body routine?

MONDAY/WEDNESDAY/FRIDAY

MID SECTION & AEROBIC WORK
10 minutes of interval cardio
Crunches, Leg Raises, Hyperextensions

CHEST
Dumbbell Chest Press (2x10-12)
Cable Crossovers, Pec Dec or Incline Flys (2x10-12)

BACK
Wide Grip Pulldown (2x12)
Seated Lat Row (2x10-12)

SHOULDERS
Dumbbell Shoulder Press (2x10-12)

BICEPS
Barbell Curls (2x10-12)

TRICEPS
Triceps Press Machine or bench dips (2x10-12)
Pulley Pushdown (2x12)

LEGS
Leg Press or Squats (2x15)
Semi-stiff Legged Deadlifts (2x15)
Leg Curl (2x10-12)
Calf Raises (2x20)

[Klimax]

There are a lot of ex.
I thought something like this:

warm up 10 min
squat/deadlifts 4x8
calf 2x20
bench press 4x8
lat machine/ row 4x8
curl 2x12
dips/shoulder press 2x12
crunches 4xmax

Rest 2 min for big ex, 1 min for the other

[beernutz09]

Klimax what do you mean by ex. ? I am sure its something stupid im looking over and over complicating.

[Klimax]

Nothing complicated: ex. is for exercise.