A routine for you

[platypus]

Ok. I've kind of come up with the following routine through some experimentation in the gym, and mercilessly poached the base routine from GordyR. Now I lost a lot of strength, weight and form due to a back injury which basically prevented me rowing for six months recently. Kept my CV up due to running but have come to the conclusion I want to get back into rowing.

The days are due to other commitments, will be aiming to add a fourth day soon. Diet is good, (also using Chongs shake recipe slightly modded) but I'm seriously underweight, lets get cooking

Monday

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Squats – 3x10
Seated Dumbbell Military Press - 3x8
Lateral Dumbbell Raises – 3x8
Tricep Dips - 3x8

Thursday

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8
Dorsal Raises - 3x8
Chins - 3x8

Friday

Seated Nelder Press - 3x8
Barbell Squats – 3x10
Dumbbell Lunges – 3x10
Upright Row - 3x8
Calf Raises - 4x10

Every session will be followed by core muscle strength stretching exercises.

Thoughts?

TIA.

 

[Chong Warrior]

Monday

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Squats – 3x10
Seated Dumbbell Military Press - 3x8
Lateral Dumbbell Raises – 3x8
Tricep Dips - 3x8

Thursday

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Squats - 3x10
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8
Dorsal Raises - 3x8

Friday

Seated Nelder Press - 3x8
Barbell Squats – 3x10
Dumbbell Lunges – 3x10
Upright Row - 3x8
Calf Raises - 4x10

Thoughts?

Drop the Squats on Thursday, if you change only one thing make sure it's that.

Not enough back work. DB Rows alone won't be enough, the deadlifts will help but I think you need more. Chins would be good.

Seated Neider Press?? Do these standing mate. I've heard of them being done on a slight incline but never seated.

 

[platypus]

Drop the Squats on Thursday, if you change only one thing make sure it's that.

Not enough back work. DB Rows alone won't be enough, the deadlifts will help but I think you need more. Chins would be good.

Seated Neider Press?? Do these standing mate. I've heard of them being done on a slight incline but never seated.

How come, regarding the squats, one of the key areas I need to work - or is that just over doing it?

Chins, not sure I'm strong enough but will certainly work up to it, so I'll stick them on the end of the routine!

Seated Neider press - er just sat down with a barbell, can just as easily stand up

Cheers!

 

[Chong Warrior]

How come, regarding the squats, one of the key areas I need to work - or is that just over doing it?

You squat on Monday.
Then you deadlift on Thursday AND try and squat
Then just 24 hours later try squatting again! This is too much.

Chins, not sure I'm strong enough but will certainly work up to it, so I'll stick them on the end of the routine!

Try doing pulldowns first to build your strength up first.
If you can't then don't do the chins last when you're tired, do them first.

Seated Neider press - er just sat down with a barbell, can just as easily stand up

Cheers!

I don't see how you could do these properly seated. This is a very tough exercise and requires explosive power, it's just not something you should be doing sat down.

We are talking about the same exercise right? It's like doing a bench press standing up, you press/push the barbell straight out in front of you and then pull it back?

 

[platypus]

We are talking about the same exercise right? It's like doing a bench press standing up, you press/push the barbell straight out in front of you and then pull it back?

Ah I thought that was the military press.

Nieder press I thought was at a 45 degree angle upwards.

 

[Chong Warrior]

http://www.straighttothebar.com/2005/04/neider_press.html

 

[platypus]

Oh righty