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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:
Code:
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
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.