44 year old seeking training advice

[biggjd69]

I am 44 with weight lifting background and have been off and on for the past few years. But now I want to get something consistently going. My goals are to be ripped with a full look.

My stats are;

Age 44
Weight 212
18% bodyfat
Cardio 45 mins a day fast walking

I was looking at the strong lifts 5x5 and I was also looking at 2 on1 off 2 on 2 off

Current workout routine. I am looking at is

Mon bench press 5x5
Incline bench 3 x10
Hammer press 3x 10
Hammer wide 3x 10
Triceps press down 3 x10
Overhead press down 3 x10

Tues Deadlifts 5 x5
Pulldowns 3 x 10
Hammer Rows 3 x 10
One arm dumbbell rows 3x 10
Barbell or ez bar curl 3 x10
Alternating dumbbell curl 3 x10
Wed off

Thurs -overhead shoulder press 5 x5
Lateral raises 3x10
Barbell shrugs 3x 10

Fri. Squat 5 x 5
Leg extensions 3 x 10

Cardio on wed, sat and sun

Thoughts and suggestions please

[trikydik]

How long has it been since you went and lifted religiously?

I would recommend going slow, and work your way back into it. Don't try to max out on the weight.... just get the tendons used to working out again. Else you will do like I did in November and be sidelined with a pulled hamstring and sore tendon in the elbow.

What supplements are you taking?

[biggjd69]

How long has it been since you went and lifted religiously?

I would recommend going slow, and work your way back into it. Don't try to max out on the weight.... just get the tendons used to working out again. Else you will do like I did in November and be sidelined with a pulled hamstring and sore tendon in the elbow.

What supplements are you taking?

Multi vitamin and whey

[TOP]

How long has it been since you went and lifted religiously?

I would recommend going slow, and work your way back into it. Don't try to max out on the weight.... just get the tendons used to working out again. Else you will do like I did in November and be sidelined with a pulled hamstring and sore tendon in the elbow.

This.

Don't go straight into your PBs from 10 years ago. Start off lighter, work your way up. Don't go straight into 4 days a week. Start with 3, and give yourself a day in between workouts

[Krb367]

Need to add some more exercises for those wheels bro!

[wicked442]

Need to add some more exercises for those wheels bro!

Agreed. Add frt sqts and walking lunges or rev lunges if you have knee probs. also bulgarian split sqts.

[anthony69]

Chuck norris power glider thing lol