T Nation

Advice with My Routine


#1

just got back into the gym after injury, while injured i lost around 2 stone and have lost between 20-30kg of the the major lifts alot i know its pretty demoralising.

im kinda trying to go all out to gain the size and strength i lost and also making my routine fairly sport specific to rugby as i try and get back into playing shape. ive been doing this routine for a couple weeks now but just wondering how you guys would rate it. its a simple 4 day upper and lower body split designed to target the big muscle groups.

monday: lower body with some core specific
back squats
lunges
horizontral leg press
romanian deadlift
for my core i circuit between hanging leg raises and renagade rows

tuesday: upperbody
incline dumbbell bench
flat bench
arnold press
partial deadlift
t-bar row
vertical row
narrow grip bench
narrow grip pull ups

all of these excerices ive been doing 3 sets of 12,10 and 8 reps, however after 2 months i will switch to 5x5 to gain some extra stregth for a month then return to 12,10,8 and keep cycling like that or atleast that was the plan


#2

Why don’t you do the same thing that you did before the injury if it worked?


#3

although i seen decent gains i dont think my routine was as good as this one because i was limited with equipment the gym didnt even have an olympic bar just dumbbells but ive joined a much better gym now and believe this to be a better routine however i just wanted some feedback as to any improvements it would need coz im still newish lifting.


#4

although i seen decent gains i dont think my routine was as good as this one because i was limited with equipment the gym didnt even have an olympic bar just dumbbells but ive joined a much better gym now and believe this to be a better routine however i just wanted some feedback as to any improvements it would need coz im still newish lifting.


#5

You’re doing too many (similar) exercises on your upper body day. Lower body looks fine though. Just focus on adding weight each workout and eating A LOT.