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For the next six months>>>>>>>>

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nodrog
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2011/03/14 11:04:56 (permalink)

For the next six months>>>>>>>>



This is my workout for the next six months. I am now 44 years old and weigh 102KG. I used to be into the iron in my late teens to early twenties. I lived on liver tablets and raw egg mixed with milk and orange juice. (Yet I am still alive.)
I have, for the past six months, got back into pulling the weights about. I am currently bench pressing 100KG for about 4 sets of 8-12 reps. I was surprised of how quickly I regained my previous strength.
Below is the routine I am following, it is rather different form my old days when I trained 4 days a week generally training the first body part that came into my mind.
 
Monday, Thursday Chest, Triceps
 
Bench Press 4x8-12
Incline Press 4x8-12
Dumbbell flyes 4x8-12
Dips 4x to failure
Skull Crushers 4x8-12
Triceps pull downs 4x8-12
 
Abs
 
Tuesday, Friday |Back and Biceps.
 
Chin ups 4x to failure
Pull downs 4x8-12
Bent over row 4x8-12
Sated cable row 4x8-12
Standing barbell curl 5x8-12 ( I cannot do preacher curl etc as I have a forearm injury and anything but standing barbell curl plays it up.)
 
Wednesday, Saturday Shoulders and legs.
 
Barbell Press 4x8-12
Upright row 4x8-12
Lateral raises 4x8-12
Legg Press  4x8-12
Leg curl 4x8-12
Reverse leg curl 4x8-12
Calf raised 4x 15-20
Abs
 
MY cardio is almost daily as I cycle to and from work which is a round trip of about 16 miles. Two of which are up a 1/10 hill which is a real burner on the legs.
I have been on this workout for about the last month and so far it seems to be going well.
However any comments on how I may improve the above would be very welcome.
 
 
 

#1

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    nodrog
    New Member
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    Re:For the next six months>>>>>>>> 2011/03/17 14:25:41 (permalink)
    No replies?
    Must be a perfect routine then
    #2
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