I am a long time lurker on this site and I love it. I have learned a ton from you guys. I recently suffered a shoulder injury and have had to take some time from training. I thought this might be a good time to make some adjustments in my lifting before I can get back to it in a few weeks.
I am six feet tall, 190lbs and have probably around 15 per cent body fat. I carry most of my weight around my waist.
I lift three days a week.
Day 1 Chest and Biceps
Incline Dumbell Presses 55lbs each 4x8
Flat Barbell Benchpress 120lbs 4x8
Standing Dumbell Curls 45lbs each 4x8
Standing EZ Bar Curls 70lbs 4x8
Incline Dumbell Curls 25lbs each 4x8
Day 2 Back and Triceps
Close Grip Pulldowns (palms inside) 140lbs 4x8
Wide Grip Pulldowns (palms Out) 120lbs 4x8
T-Bar Rows 50lbs 4x8
Seated Rows 110lbs 4x8
Cable push downs 70lbs 4x8
Cable pulldowns (rope) 50lbs 4x8
Seated French Presses 60lbs 4x8
Day 3 Shoulders and Legs
Shoulder Presses 45lbs each 4x8
Straight Arm Raises 20lbs each 4x8
Lateral Raises 25lbs each 4x8
Squats 200lbs 4x8
I would love to add more lean mass but I want to make sure I’m on the right track.