Hey, I've been back lifting after a long layoff. I'm wondering what kind of schedules people are using. I know everyone is different, and the bottom line is that you have to do what works for you, but I would like to see what others are doing for some ideas.
This is my current routine. I do three workouts and cycle through, usually getting in 5-6 sessions a week.
A) Chest & Tris - 9 to 12 sets of flat, incline, & decline. I mix barbell, dumbell, and machine. 6-9 sets of tris, mostly cable stuff.
B) Back & Shoulders - 9-12 sets of back. Mix of grips, rows and pull downs. I do one light set of dead lifts and one light set of power cleans every session. 3 sets for each shoulder group (9 total). Finish off with a couple forearm exercises. I alternate between doing shoulders first or doing back first with each workout.
C) Legs & Bis. 8 sets of full legs (usually the sled & the hack squat sled). 6 sets of isolation (leg curls and leg extensions). 6-9 sets of curls - mix of barbell, dumbell, machine, hammer, cable, preacher.....I usually pick 3 exercises. I alternate between doing legs first or bis first.
I do probably 3-5 sets of abs every day, and then pick one session where I start the workout with 10 hard ab exercises (Every 4th workout). I do calves on the C workout, and then either on A or B depending on how I feel.
I also do about 10 minutes of cardio and 10 minutes of stretching each session.
So far, so good. I've been pushing myself and recovering well.