Originally Posted by blackwrxwagon

So I started back in the gym last week after having a 3 month break (laziness + injury), and want some criticism on my current routine. I’ve lost a hell of a lot of strength and put on a few kgs since then (was benching 90kgs when I was 80kgs, now 85kg ish and benching nearly half) so looking to get back to some form of fitness.

I ride to/from work Monday - Friday (20km/day) so have the cardio sorted at the moment, don't really enjoy running so try to keep that to a minimum.


Monday – Back, Shoulders and Triceps

Lateral pull down 3x12 57kg
Seated row 3x12 71kg
Iso Lateral Row 3x12 20kg
Shoulder Press 3x12 17.5kg
Lateral raise 3x12 10kg
Upright row 3x12 35kg
Tricep Pushdown 3x12 23.5 kg
Tricep kickback ____
Dips 3x20
5 minute run

Tuesday – Chest, biceps and Abs

Bench 3x12 50kg
Chest Fly 3x12 10kg ea arm
Chest Cross Over 3x12 13.5kg
Bicep Curls 3x12 15kg
Bicep preacher curls 3x12 32.5
21’s 3x12 25kg
Abs –
Sit ups 3x25
Leg raises 3x25
5 minute run

Wednesday Monday – Back, Shoulders and Triceps

Lateral pull down 3x12 57kg
Seated row 3x12 71kg
Iso Lateral Row 3x12 20kg
Shoulder Press 3x12 17.5kg
Lateral raise 3x12 10kg
Upright row 3x12 35kg
Tricep Pushdown 3x12 23.5 kg
Tricep kickback ____
Dips 3x20
5 minute run



Thursday– Chest, biceps and Abs

Hammer Press 3x12 25kg ea arm
Chest Fly 3x12 10kg ea arm
Chest Cross Over 3x12 13.5kg
Bicep Curls 3x12 15kg
Bicep preacher curls 3x12 32.5
21’s 3x12 25kg
Abs –
Sit ups 3x25
Leg raises 3x25
5 minute run


Friday – Cardio
Ride to canning bridge and back or Cottesloe after work (adds another 15km on the bike)

Saturday - Legs
Calf raises - 3x12 body weight + 25kg (one leg at a time)
Leg press 45degree – 3x12 300kg
Squats 3x12 80kg
Lunges 3x12 steps +25kgs