Getting back to lifting

[srscan]

Hi everyone,

I am looking into getting back to lifting after a hiatus of almost a year. I lifted fairly seriously for 12 months a while back but stopped due to moving o/s for work and having a nomadic life!

Now I am home for good, I want to get back into it with this full body routine to get my strength and size back up. Is this routine any good:

MONDAY

Squat 			3 x 8
Bench Press 		3 x 8
Barbell Bentover Row	3 x 8
Dips			3 x 8
Plate Situp		3 x 


WEDNESDAY

Deadlift		3 x 6
Military Press		3 x 8
Wide Grip Pull Up	3 x 8
Hammer Curl		3 x 8
Calf Raises 		3 x 12


FRIDAY

Squat			3 x 8
Bench Press		3 x 8
Barbell Bentover Row	3 x 8
Close Grip Bench Press	3 x 8
Rope Pull Down		2 x 10

I will tack on about 15-25 min of HIIT cardio after every workout.
I am Male, 188cm and 96kg ~18% BF.

I did one session to see how my numbers were and managed the following:
Squat: 65kg x 12
Deadlift: 60kg x 12 (could have gone heavier but was not too confident in my form and have a history of a bad lower back).
Bench: 70kg x 8

Please critique and suggest improvements.

 

[RyanF]

Program looks fairly decent to me, except that there appears to be more upperbody pushing than upper body pulling, so it may lead to some imbalances over time.

 

[srscan]

Thanks for the feedback. I will move The Rope Pulldowns from Friday to Monday & on Friday perform 3 x 8 Chinups.

[Changes marked in bold]

MONDAY

Squat 3 x 8
Bench Press 3 x 8
Barbell Bentover Row 3 x 8
Dips 3 x 8
Rope Pull Down 2 x 10
Plate Situp 3 x


WEDNESDAY

Deadlift 3 x 6
Military Press 3 x 8
Wide Grip Pull Up 3 x 8
Hammer Curl 3 x 8
Calf Raises 3 x 12


FRIDAY

Squat 3 x 8
Bench Press 3 x 8
Barbell Bentover Row 3 x 8
Close Grip Bench Press 3 x 8
Chinups 3 x 8

 

[Shrek]

look s ok..Give it a whirl.

Start a log so you can keep track of progress.

Best of luck.