Mate i would cut down to 3 times a week and concentrate on compound exercises/full body workout. That's what I'm doing, you can't go wrong following a routine similar to something Fadi has written, again that's what I'm doing. I looked high and low for sound advice on where to start (been lifting a month now) and decided to follow Fadis' advice from his posts. I am making great progress and feeling stronger than ever, my training partner (my wife) has been lifting for a couple years in a general stay fit get stronger way, and looked at what Fadi had to say in some of his posts, needless to say she has gone back to basics as well (for the last month with me) and is getting results she hasn't had in years (pound for pound, shes bloody stronger than me now lol). So that's what I do, I would also suggest you look at 'The gospel of Fadi' in this forum somewhere (soz don't know how to post links, someone else may do it for you), it has lots of advice and sound easy to understand knowledge. Good luck with your training change up.
How's this?
Squat 4 x 8-10
Bench press 4 x 8-10
Seated row 4 x 8-10
Military press 3 x 8-10
DL 3 x 8 (start off really light and see how my back feels)
BB curl 3 x 8
Dips 4 x 8-10
But with this sort of routine how do you warm up each muscle? I used to always do light sets of the muscle I was working out but this is full body so do you go straight to your working weight or?
and also 3 or 4 days a week for this routine?
I also just wanted to add that my aim is to look aesthetic
Possibly.
Depends on training age and genetics a fair bit.
Oh, well i do 8 reps on it and i haven't choked out.. yet. My face goes all red and all the veins in my neck appear lol. I purposely don't put the bar in the right position though.
What type of gym you at mate? With a bad back I'd do this:
Squat 4x8-10*
Standing Overhead Press (Barbell or Dumbell) 3x8-10**
Hyperextensions on a Roman Chair 4x12-15
Dips 4x8-10
Wide Grip Seated Row 4x8-10
BB or DB curls if you so desire, possibly done in a tri-set with Single Leg Calf raises and an Ab exercises, all done for higher reps (12+)
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