starting again

[robert13]

here's my problem i stoped training for about 2 to 3 months and i feel like crap, i feel so weak and like sluppy. so i gonna start lifting again monday. so whats a good routein to start off on cause im way to weak to do my old routein, here's my old routein incase it helps.

day 1 chest,tricep,delts

bench press 4x10 (105lbs)
incline dumbell press 4x10 (35lbs)
tricep extenions 4x10 (30lbs)
dips 4x10 no weight
millitary press 4x10 (75lbs)
lateral raise 4x10 (20lbs)

day 2 back,bicep

bent over rows 4x10 (70lbs)
one arm rows 4x10 (30lbs)
chin-ups 2x6 no weight
barbell curl 4x10 (60lbs)
spider curls 4x10 (15lbs)

day 3 legs

squats 4x10 (100lbs) weak i know
deadlift 4x10 (120lbs) i can belive i suck that bad
hack squats 4x10 (90lbs)

this was my old work out i tried doing it like a day ago i even lowered the weight but its just to much for me now. so what should i do till i get strong enough to do this again. and here my stats now

aga 14
weight 150lbs
height 5'3
waist 32

max bench 140lbs
max squat 130lbs
max deadlift 160lbs
max chin-ups 9 reps

i would really what to get my max bench and squat up so if you can trow in some tips for that please help thanks alot and imma sorry for the long post and my bad english. once again thanks

 

[tenpercent]

Go over to Menshealth.com and under the fitness tab is a great beginner routine called Homegrown Muscle. There is also a forum there with tons of info on that routine.

 

[~LV~]

I personally would not utlize 2 compound movements on the same day as you have in day 1.