Started training again. Whats my routine like? UPDATED

I'm trying to get back into training (since I stopped due to a bad shoulder, old rugby injury)and want a few pointers. Rather than just going into spare room/gym and doing weights as I feel like it like I used to.
I haven't got a bad frame to start with thankfully as I do alot running, but want to do less running and bulk up. I'm 5'7 and 71KG.
 
Excuse the crap pics.
 
 

 

 

 

 
 I've started a proper program which looks like;

5 sets of 5 reps on all weights.

Monday - Chest
Flat barbell bench press
Incline dumbbell bench press
Flat Dumbbell flys
Flat Dumbbell pullovers

Tuesday - Shoulders & Abs
Stood military press
Bar upright row
Dambbell lat raises
Situps (50 split into 2 sets of 25 one before I start, one when I finish)
Dumbell side bend

Wednesday - Back
barbell bent over row
Chinups (30 split into 2 sets of 15, one at start one at finish)
Dead lifts
One arm rows

Thursdays - Arms
Bench dips (30 2 sets of 15, one at start one at finish)
Dumbell curls
Hammer curls
French press

Friday - Legs
Barbell squats
Dead lifts
good mornings
Barbell lunges

How does this look, am i doing too much? Too little? in the wrong order etc?
 
I've sorted my diet out and getting about 200grams of protein a day. Which i think is about right?
Any advice appreicated.

Hello mate,

IMO you are doing way to much, not giving your body the opportunity to properly rest.
With sets, personally i would do 3 x 6 - 10 (I usually aim for 8) instead of 5 x 5.

Try and include as many compounds as you can. This is the current workout i'm on which i've found really good and i tweak now and again however you can also look at a push/pull/legs workout.

Monday - Bicep/Back
Weighted wide arm pull ups - 3 x 8
21's (7 curls low to mid, 7 mid to high and 7 full movement) x 3 sets
DB row or you can do BB row - 3 x 8
Hammer Curls - 3 x 8

Wednesday - Chest/Triceps/Shoulders

Weighted tricep dips 3 x 8
Flat bench - 3 x 8
Incline Bench - 3 x 8
skullcrushers - 3 x 8
Seated DB Press - 3 x 8

Fridays - Legs
Deadlifts - 3 x 8
Squats - 3 x 8
Seated Leg press - 3 x 8
Lunges/Calf raises (with the barbell) or something similar - 3 x 8


Thats how I do mine and would recommend you do something similar but each to their own.

Hope this helps :)

Adam - AKS


My Journal RECENTLY UPDATED (14/11/2009) -  http://www.muscletalk.c...t-training-m2684997.aspx

Sets and reps are often discussed on this forum, with all sorts of combinations being given huge 'significance'.

Whereas, the most important factor is intensity, by which I mean how hard you are training (some people confuse this term to mean how quick you can get back to the next set).

Pick a 'rep range', say 8 to 10, or 5 to 8, or even 3 to 5, depending on what your goals are, and then after doing your relevant warm-ups, chose a weight that you think will only just allow you to reach the top end of that range. If you make it easily then disregard that set and raise the weight a shade. You should only just make your nominated top number of reps.

Once you have done your first set then stay on that weight and attempt another set, again doing as many reps as you can to failure.

You can either repeat this formula until you have completed the number of sets you are after, say three for higher rep sets or five for lower ones or keep performing sets until you notice a sudden drop off in the number of reps you can manage to failure. For example you might go 8, 7, 6, 4. That's the sign that it's time to move to the next exercise.

Needless to say all reps should be performed safely, in good form and with spotters/racks if necessary.

stuart hamilton
Hamiltons Fitness
Colchester, UK
www.HamiltonsFitness.co.uk
www.HamiltonsHealth.com

Thanks guys. I've now re jigged so form today it looks like this;

(All Weights INC bar which I've estimated as 5KG BB and 1KG DB York spinlocks)

Mondays - Pull.

BB Bent over rows 5x5 60KG
Deadlifts 5x5 65KG
French Press 5x5 20KG
Bicep Curls5x5 16KG
Hammer cirls 5x5 12kg

Wednesdays - Pull
Military Press 5x5 40KG
DB Flat bench press 5x5 65KG
Lateral DB rises 5x5 10KG
Skull Crushers 5x5 (weight not tried yet. new excerise)

Fridays - Legs
Barbell Squat 5x5 (weight not tried)
Good mornings 5x5 (weight not tried)
DB lunges 10 (5 each leg)x 5 20kg (weight not tried)
More deadlifts 5x5 65KG

I've also run out of weights at 65KG. With deadlights especially I could definately do more. Maybe even 5KG more on the bench press.

This is taking me about 45-50 mins. I tend to do one set of 5, rest for 30s-1min then 5 then rest etc. D the 5 sets on that one excercise, change the weights then move on.

Hopefully this is looking better.

Looking good now. Hammer curls is low compared with BP and even bicep curls

Pain is just weakness leaving the body

I'm doing hammers at the end so getting pretty tired by then.  I could "throw" up alot more weight, but thats keeping form with my elbows and biceps against my sides all way through. Bicep curls gettign the saem, second to last excersice, although I wasnt getting tired enough not to struggle with the last 2, so I think I should up the weight on those.

Is it best to kep the excercises in the same roder every week?