I just started working out again after a 3 year break. I basically jumped back into my old routine. I feel as if I’m missing something though so I thought I would ask.
Monday: Chest and Triceps
DB press
Incline DB press
Flat DB flies
Dips
Flat close grip bench press
Tuesday: Interval sprinting
Wednesday: Back and Biceps
Lat pulls
Cable rows
Dead-lifts
Chin ups
Preacher curls
Thursday: Shoulders and legs
Military press
Shoulder shrugs
Lateral raises
Squats
Lunges
Hamstring curls
Calf raises
Friday: Jog (1 or 2 miles)
Saturday and Sunday off.
I do 3 sets of 10 for all.
For nutrition I stay around 2300 kcal 300g protein.
I’m 6’2" 210 lb and around 16% BF. My goals right now are just getting my ass back in shape. After a few months I’ll work on bulking but for now it’s just about changing my life style.