New Routine Help Required Please
I would love some help please to get a new routine which will help me build from what I have achieved in the last twelve weeks.
I am thinking of something which would cover this:
Monday - Back and Bi's
Tuesday - Chest and Tri's
Thursday - Legs
Friday - Shoulders
I appreciate that in order for anyone to help me, you will need as much information as possible so I shall provide as much as I think would help. Current Routine and Background
I am 34yrs old, I took up weight lifting 12wks ago and I've been fully consistent between the start and now, it is all documented in my journal linked up at the foot of this thread.
I've maintained a good strong diet and began my quest at 10st and am now pretty much stuck at 11st2lbs. My current routine is based over three nights and is a push/pull/legs routine. I do enjoy it, but I'm thinking that after 12wks, I should split it out and try to make further progress. I am more muscly than I started for sure, pretty happy with how it has all gone.
Press Ups, Dips, Shoulder Press, , Overhead Tricep Extension, Close Grip Press Ups, Floor Dumbell Press
Deadlift, Bent Over Row, Overhand Chins, Underhand Pull Ups, Bicep Curl, Hammer Curl
Squat, Lunges, Stiff Leg Deadlift, Weighted Calf Extensions The Equipment
I have various free weights which I am looking to increase as I am close to maxxing them out, a 5ft bar, an ez bar, chin bar and dumbells. Due to family stuff, I cannot get to a gym on evenings so I am stuck with my home training and have to make the best of it.
This means all of my routine must be doable as currently, using the equipment I have. No cable pulldowns or anything as I just don't have the equipment. I don't even have a bench, mainly due to not having room for one.
Any help would be massively appreciated and any questions you need to ask in order to fine tune a routine, please fire away.