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I need some pro's to help me out here... Looking for a good split routine for workout. (Specific exercises would help too as its been a long time since working in a gym with anyone with experience.) Something probably 4 or 5 days a week. (No need to hit on cardio at all I've already got my schedule on that, just looking for a good routine to follow (i.e. what parts with what exercises on what days) I know its asking alot but I've forgotten alot about lifting since my accident.
I have a 300 lbs olympic set up, squat rack, curl bar, and dumbells from 15lbs-55lbs and bench. (bench can go flat to 90% straight up but can not be set on decline) Basically for the last 6 months or so I've been working on rehabing my shoulder from surgery. Now I feel I'm ready for some real workouts. I'm 23, 5'9" 215lbs (down from 251lbs) probably somewhere around 25% BF (down from 33%). So far the majority of what I've been lifting is standard benching, curls, and some lighter dumbell work for my left shoulder to rehab it. (I have a horrible left knee from a previous accident but I can push on it some now and can incline leg press around 500 lbs when I actually go to the gym and use the machine though I would never attempt that much with standing squats with my knee. please help guys.. I'm on the road to recovery and need someone to draw me a map.
I've come along quite a bit in the last 3-4 weeks from not even being able to bench 90lbs more than 2 X's to now being able to put 155 up for full sets. Oh and I don't do anything as far as gear goes.
I have a 300 lbs olympic set up, squat rack, curl bar, and dumbells from 15lbs-55lbs and bench. (bench can go flat to 90% straight up but can not be set on decline) Basically for the last 6 months or so I've been working on rehabing my shoulder from surgery. Now I feel I'm ready for some real workouts. I'm 23, 5'9" 215lbs (down from 251lbs) probably somewhere around 25% BF (down from 33%). So far the majority of what I've been lifting is standard benching, curls, and some lighter dumbell work for my left shoulder to rehab it. (I have a horrible left knee from a previous accident but I can push on it some now and can incline leg press around 500 lbs when I actually go to the gym and use the machine though I would never attempt that much with standing squats with my knee. please help guys.. I'm on the road to recovery and need someone to draw me a map.
I've come along quite a bit in the last 3-4 weeks from not even being able to bench 90lbs more than 2 X's to now being able to put 155 up for full sets. Oh and I don't do anything as far as gear goes.
