It’s been about a year since I’ve lifted, I’m 29 years old, 5’10" and 180 lbs. I’m essentially starting over, but I’ve managed to maintain some muscle mass through surfing. I’d like to get lean and strong at the same time.
I’m limited to lifting during the week. The gym I have access to is limited in free weights: no bench (but we do have a smith machine), dumbbells max out at 75 lbs.
Here is my routine. Very basic exercises, 5 sets, 6-8 reps. I plan on sticking to it for about 6 weeks. Feedback is appreciated:
Monday: Back
Pull ups
Bent-over dumbbell row
Shrugs
Tuesday: Chest
Bench press (smith machine)
Incline dumbbell press
Incline dumbbell flies
Thursday: Legs
Squats (smith machine)
Lunges
Dumbbell romanian deadlift
Leg curls
Friday: Arms
Dumbbell curls
Dips
Seated dumbbell shoulder press