Please have a read and comment, any help would be appreciated
I would be grateful for a few opinions on the following routine I intend to start and follow for the next 10 weeks. I can get to the gym pretty much only on Tues/Thurs/Sat due to work and other commitments, I do have a spin bike and rower at home for some cardio work. After 10 weeks my new garage will be built, half of which will be a gym with power rack, bench and weights.
I’ve been going to the gym for around 10 weeks now and have been concentrating on learning good form on a wide variety of exercises and getting used to the idea of training with weights. I’m 46 years old, 6 foot tall and around 23 stone, relatively fit for my age but not particularly strong in my view, although I am really starting to notice some real improvements over the last few weeks.
I’m hoping to increase my strength and would like to put on a bit of lean muscle, trying hard with the diet which I believe I have under control. I’m not planning on becoming serious body builder but just want to get in decent shape.
I’ve been doing a fair bit of reading forum posts and articles about routines and have got a little confused to be honest, there’s just so much conflicting information out there.
Plan is to do the following routine 5 reps X 5 sets with progressive increases in weight when I can complete 5x5 OK. The gym I go to is pretty basic, just a Smiths, a squat rack, leg press, extension, curl, calf machines, lat station, a couple of benches and free weights. I’ve picked what I believe are good compound exercises with a few isolations for variety/interest, all of which I enjoy doing and am confident I am doing correctly. Tuesday Thursday Saturday
Squats Deadlifts Squats
Bench/Dumbelll press Leg Press Close grip lat pulldowns
Chest Press Hamstring Curls Overhead Press
Dumbell Flys Leg Extension Bent over rows/rack pull rows
Tricep rope pulldowns Calf Raise Barbell/Dumbell curl
Any comments/suggestions would be very welcome.