After 3 years I decided to go back to the gym:D

[kitt3]

Ok so Iam going back again to the gym in fact iam going tonite, and I need some advise what routine should i be doing? after all this long time of no work and heavy smoking. Iam looking to bulk up btw.

Age is 24
wieght maybe 180p
height 6.1

thanks forgive my english.

[Memo]

Ive give myself a good 2 months on a 3 days a week full body routine. Squat, and bench pressing and all kind of rows should be the the base.
I would do some cardio on my daysoff to increase General Conditionning. Dumbell press should be part of this as well.

Monday-wednesday and friday would be a goodstart.

Monday:
Squat
Benchpress
Incline Dumbell press
Hammer strenght rows or seated cable rows
Chest supported rows or Bent over Dumbell rows

Wednesday:
Stiff leg deadlift
Seated Shoulder press
Lateral raises
Biceps curls
cable triceps exercises
Maybe some push ups 2x15
working on assisted pull ups

Friday:
body weight Squat & lunges
Benchpress
Incline Dumbell press
Hammer strenght rows or seated rows
Chest supported rows or Bent over Dumbell rows

Id keep volume low, something like 3x12 and try to slowly increase weight but mostly work on form. In 2 months I would jump on a bodypart split.

[dku]

If it was me, I wouldn't start squatting twice per week yet.

[Memo]

If it was me, I wouldn't start squatting twice per week yet.

At this point he probably can have one day with weight and one day doing bodyweight only and work on depth and form. Maybe some other bodyweight variation like side squat and lunges.

I wrote this routine in 5 minutes, obviously this not perfect. Its just an idea and just temporary.

[rlmoney]

Good choice. Don't go overboard like you're back in your glory days. :D

1a) Discipline
1b) Nutrition