new program suggestions please???

L

liquidmonkey

0
ok, have just started working out again after a few years break and kinda want some newer workouts. i used to do this type of workout (i'm 33, 6'1" and 80kg)...

Day 1 - 45 minutes Bike // Legs / Rotator Cuff

Day 2 - 1500 km rowing machine // Chest / Triceps / Delts / Forearms

Day 3 - 2000 km rowing machine // Back / Biceps / Rotator Cuff

Day 4 - 45 minutes Bike // Legs (squats and hack squats

Day 5 - 1500 km rowing machine // Delts / Abs / Shoulders / Forearms

ps - i do legs twice a week for my hip as its totally messed from breaking and dislocating mtn biking a decade ago. just in case you were wondering.


pps - this forum looks awesome, will b spending more time reading around on the weekend for sure!!


thanks for any and all advice!!!
 
Hi there,
Just a quick note - it's better to do your aerobic training after your weight training. This is a common mistake many people make.
Your warm up for weight training should be movement specific, so for squats, just start by doing bodyweight squats as a warm up. For bench, do a few push ups etc.
 
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