1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

Some routine input please!

Discussion in 'Weight Training/Bulking' started by zero, Aug 23, 2015.

  1. zero

    zero Well-Known Member

    Mar 27, 2004
    Likes Received:
    Hello all, could use some input on my current workout.

    I have lifted before, but injury and life got in the way. Life is much improved so I've got started again, but is has been a while. I want to build a good base, work on form and not get carried away/injured. Weight loss is primary goal for now but I'm in no hurry, hoping I can continue to workout 3x a week or more in future.

    Reps/sets varies, still playing around with that, let's just say 3x8-10. Before workout I'll do a suitable warm up 5-10mins and bit of stretching.

    Workout days are Monday, Wednesday and Friday.

    Workout A:

    . Bent row BB
    . Pull ups wide grip assisted
    . Overhead press BB
    . Deadlift
    . Upright row Cable
    . Chest dip assisted
    . Shrug Cable

    Workout B:

    . Squat - standard/front
    . Wood chopper Cable
    . Focused rotator cuff x3
    . Calf raise
    . Biceps Curl - DB
    . Triceps - Cable pulldowns rope

    You may notice bench press is absent, doesn't agree with my shoulders, I'm working on that (lots of shoulder action in my job).

    So any thoughts? Doing too much/not enough? It's very much a work in progress, I'd appreciate any pointers.
  2. Foley

    Foley Well-Known Member

    Nov 29, 2005
    Likes Received:
    IMO that's too much. You could get results from a lot less volume. A simple 3 day split utilising big compound lifts would suffice. Something like Legs, chest,delts, tri and back,bi. Utilise squats, deadlifts, presses, pull-ups, dips, rows.

    What's diet like?

Share This Page