Just my opinion (we all have different ones - probably most good - pick one you
like) I think you should start slow and simple. You will make progress if you are
just starting up again and you can change it and get more advanced as your
body is ready for it. I think in the long run you will make better progress then if
you started with a complicated/advanced workout and also you will have a better
chance of not getting burned out. Example:
Day one: chest,shoulders,tris: Bench - 3 sets of 10 (one warm up, one med,and one
heavy) Incline Bench - same
Shoulders: Barbell press - same as above
(if you feel you have to do more) side laterals - 2 work sets
Tris: Close grip bench
2-3 sets)
skullcrushers or pushdowns: same
Day two: Bis, back Legs; Bis; 3 sets barbell curls
3 sets dumbell curls (standing,concentration,whatever)
Back: 2 sets wide grip pulldowns
1 set close grip pulldowns
2 sets bentover rows
Legs: 4 sets squats w/last set heavy,aprox 5 reps
2 sets leg extentions
2-3 sets leg curls
3 sets calf raises (pick a exercise - heavy and high reps, 15 to 20)
Now you can make Legs a 3rd day by itself - then I would add deadlifts and some
abb work. You can have a workout day then day off or 2-3 days (whole body) then
day off.
This is only one guys rough guide - switch up exercises if you feel and there will
probably be more different advice - take what you like - main thing is to just get
in there and do it. My main sugestion is to start slow - better for your body and
your mind. I been around this game for over 30 years and the main thing I have
seen is guys starting out trying to do "everything" in the begining and getting burnt
out never to be seen in the gym again. Luck bro and keep us posted on what and
how you are doing.
P.s. dont know how that purple face got on there!! Also - whatever you do
just remember to make sure you work every major body part ex: dont get
lazy and just work upper body w/no legs. Also: just try to eat clean w/high
protien to start and last thing - listen to your body - if you are really sore
take a day off - if a exercise hurts change it.
