Hoping for advice & apologies for the long post. I’m 44, weigh 73kg, and having started training since July 2009 with aim to get fitter (obviously) and build muscle mass. After 6 months of FB training 3 times a week each session was lasting 2 hours so was obviously “over training” & development has not been as good as it may should have been. After discussing my program with various experienced lifters it was suggested that I start a split routine & was suggested the following.
Day 1 - Chest Triceps
DB Flat Chest Press - 4 sets, 8-12 reps, 60 secs rest inbetween
DB Flat Flyes - 3 sets, 8-12 reps, 60 secs rest
Incline DB Chest Press - 3 sets, 8-12 reps, 60 secs rest
Dips - 4 sets, to Failure, 60 secs rest
Tricep Pulldown - 3 sets, 8-12 reps, 60 secs rest
Tricep Extension or Cable X over - 3 sets, 8-12 reps, 60 secs rest
Day 2 - Rest of HIIT (30 mins treadmill)
Day 3 Back & Biceps
Pull ups or Chin ups - 4 sets, to Failure, 60 secs rest
BB or DB Bent over rows - 3 sets, 8-12 reps, 60 secs rest
Reverse Fly - 3 sets, 8-12 reps, 60 secs rest (Not sure about this exercise as I thought was for delts not back)
EZ Bar Bicep Curl - 3 sets, 8-12 reps, 60 secs rest
Hammer curl or Bicep Curl or Lat Pull down - 3 sets, 8-12 reps, 60 secs rest
Day 4 Legs
BB or DB Squats - 3 sets, 8-12 reps, 60 secs rest
DB Lunges - 4 sets, 8-12 reps, 60 secs rest
Calf Raises - 3 sets, 8-12 reps, 60 secs rest
Leg Extension - 3 sets, 8-12 reps, 60 secs rest
Leg Curl - 3 sets, 8-12 reps, 60 secs rest
Day 5 Rest Day
Day 6 Shoulders, Traps & Abs
DB Shoulder press - 3 sets, 8-12 reps, 60 secs rest
Military press - 3 sets, 8-12 reps, 60 secs rest
DB SHoulder Shrugs - 3 sets, 8-12 reps, 60 secs rest
DB Lateral raises - 3 sets, 8-12 reps, 60 secs rest
DB Front raises - 3 sets, 8-12 reps, 60 secs rest
Core Rotation - 3 sets, 8-12 reps, 60 secs rest
Day 7 - Rest or HIIT (30 mins Treadmill)
I am not very experienced having only started 6 months ago but want to ensure what program I follow is beneficial. I would be grateful of any advice or comments on this program.
many thanks