Beginning Routine

[The Good Life]

I have been so busy with work and school that I have gotten lazy and haven't lifted seriously in a long time. I need some help designing a routine...

My stats: 6'4" 240 18% body fat or so

Goals: Develop great strength while ripping up and getting hard.

Routine:

Monday:

Bench Press: 4 sets
Dumbell pullovers 3 sets

Tuesday:

Deadlifts: 4 sets
Lat Pulldowns: 4 sets
Dumbell rows: 4 sets

Wednesday:

Military Press 4 sets
Heavy Upright rows: 4 sets

Thursday: Off

Friday:

Squats: 4 sets
SLDL: 4 sets

Saturday:

Barbell Curls: 4 Sets
Dumbell Curls: 4 sets
CLose grip bench: 4 sets
Dumbell kickback: 3 sets

Sunday: off

How would you tweak this work out?

I jog 30 minutes a day 3 times a week. Do calves every other day and abs every other day.

I eat well.

 

[The Good Life]

by the way

all i have is free weights to work with and im just starting the routine up again.

 

[Thaibox]

Take one more day off a week

Do more for chest(incline, db things)

ditch the pullovers

replace the pulldowns with chins

replace the db rows with bb rows

Do more for shoulders(laterals, etc)

Do more for quads after squats

Calves are a muscle like any other, train them twice a week at
most or you'll build a pair of lovely sticks

Eat more, don't say you eat well, just trust me


This is just my take on this,

Have fun growing