Hi, I’m new to this forum. Not new to weight training. I was training in my early 20s (now 30) and got in decent shape, though didnt have anything like a decent diet. Then suffered a couple of nasty injuries which have set me back, oh and I met a girl/got married (contentment crept in)!
I’m looking at building muscle, not too much and then getting cut - i’ve put on a shed load of fat in the past few years!
My basic training follows this pattern - 5 days chest/back/arms/shoulders/legs.
Chest: Hammerstrength incline/decline/flat/incline flies with dumbbells
Back: Hammerstrength wide grip pull down/row/isolated row/lower back hyperextensions with weigths
Arms: Tricep - v bar pushdown/reverse grip pushdown/overhead barbell extensions
Biceps - smith machine/dumbbells
Shoulders: dumbbell side/rear/front/shrugs
Legs: extensions/calf raises/seated curl/press
I do 10-12 reps 4 sets for all of these
Does this sound like a decent program? I’m not mentioning diet for now as I am reading through past posts.
Also, I was bouncing some ideas of a guy I work with who is in decent shape. He suggested that I should start with the heaviest weight first and then reduce with each set. Reckons it maximises tear - that increasing weight with sets builds up lactic acid so you won’t lift as much and creat as much trauma when you get to your third/fourth set.
Any advice would be good.