Coming off of some serious injuries and recently picked up a squat rack w/pull-up par, oly barbell, adjustable bench (decline to incline), 300 pound’s of weight, and an EZ curl bar so I can workout at home. (all for $300!) Looking at picking up dumbbells and a dip station soon too. Also have an decent elliptical.
I’ve been keeping things pretty simple just to get back. I’ve had a Chest, Leg, Back, Full-Body pattern days with 20-30 mins on the elliptical either in the AM or after my lifting session; however, I’m thinking I will soon need a good 3-4 days/week full body workout. Let me explain, I travel A LOT for work so I’m only home on average 2 weeks a month and if I can’t get to a gym when I’m on the road, I picked up a TRX. I just can’t be consistent enough with a standard “plan”.
I’m not looking for a “Day 1 Bench press, rows, blah blah” type workout plan, rather general considerations to help ensure I keep a well rounded workout.
Current goals are to get my strength back, build a little muscle, and drop some more fat. When I finally get done with this job (in a bout a year), I want to be in very good condition to hit things hard without resulting in injuries like my previous experience.
I have some ideas such as:
4 day routine consisting of
Heavy Primary Muscle (10x3 or 6x4) (Ex Squat)
Normal Primary Muscle (3-4x8-10) (Ex RDL)
Each other muscle (3-5x6-10) (Ex. Inc. Bench Press/BO Row/BB Curls/Skull Crushers)
Something like this, rotating. I also do one day of stretching (either Yoga or 1 hour of stretching).
Thoughts? Advice? Experience with this? Should I just forget the Heavy lifts since I may not be able to consistently do that?