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
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.