Gym Noob

[DJ85]

I'm just starting back at the gym. haven't really been properly since I was 21 or so, now 33. I seem to be going about aimlessly for the first few days then downloaded an app called JEFIT and found a programme to stick to. currently doing the following,
Monday - chest
Tuesday - Back/traps
Wednesday - Delts /Abs
Thursday - Triceps/Biceps
Friday - Legs
Then I take a Friday off then start the process all over again. does this sound like a good enough routine to get me started off?
I've started to get quite sore the first week of doing it (into my second week now) and got recommended by someone to start taking protein shakes but there are so much nowadays I don't know which one to buy. I don't remember there being so much choice before. been looking at gold standard whey and USN anabolic muscle fuel, but ingredients vary. I do have a healthy diet but I don't consume anywhere the recommended protein content for when training.
Any advice would be appreciated

 

[DJ85]

Just noticed I had reply's sorry!

Stronglifts.

And if this is your first week back in a decade, you are going to be sore whatever you do. Don't worry about brotein shakes and just eat a healthy, balanced diet.

I'm in to my third week and I'm no longer feeling the pain except the day after I do my legs. I eat as healthy as I can but can't resist some chocolate now and then.
@Ryan5Zulu
I started about 2 months ago with weight loss as I started to get a bit of a beer belly so cut out the drink and started eating better and dropped from 90kgs to 86.5kgs which I'm happy with.(5ft11) if that makes any difference. Now I'm looking muscle gain.

 

[DJ85]

Ok I'll hold off with the shakes for now, maybe I need to eat some inbetweeny meals. At the moment I'm having toast,beans and scrambled eggs in the morning, baked tattie with a topping for lunch and usually try chicken based meal with rice for supper. I take it the more I eat the more I'll grow.
No gym buddy for 3 weeks while I'm offshore, when I'm home I go with my wife but she does a different routine more lower body workouts.

 

[DJ85]

@Ryan5Zulu
oats and peanut butter sound a good shout I'll give that a try for snacks I've tried a few protein bars as well some aren't to bad. Most a bit on the dry side. I do try chuck a heap of veg on the side of most things I eat even if it goes or not.

@DamoC
I've been trying g a downloaded app from the app I mentioned above to get me started and once it feels light I've been moving up but my gym at home doesn't match tue gym offshore so been a lot of substitutions.
So far I've been doing

Monday - Chest
Bench press 5x8 the 5th being my 1rep max
Incline press 4x8
Decline press 4x8
Dumbbell fly 3x8
Incline fly 3x8
Dumbbell incline press 3x8
Machine inner press 3x8
Dumbbell palms in press 3x8
Machine fly 3x8
Tuesday - Back/Traps
One arm row 4x8
Barbell bent over row 4x8
Cable seated row 4x12
Cable straight arm push down 4x8
Wide arm lat pulldowns 3x8
Dumbbell shoulder shrugs 4x10
Wednesday - Arms
EZ bar bar curl 4x8
Dumbbell incline curl 4x8
Alternate bicep curl 4x8
Cable tricep pushdown 4x8
Bench dips 4x8
EZ bar French press 4x8
Tricep vbar pushdown 4x8
EZ reverse grip curl
Thursday - Delts/Abs
Dumbbell shoulder press 4x10
Front raise 4x10
Side raise 4x10
Cable delt row 4x10
Front plate raise 4x10
Side bends 3x30
Cable upright rows 3x8
Friday - Legs/Abs
Leg press 5x8
Air bike 4x40 or as much as possible
Side bend 3x30
Ab roll out 3x8

Then I usually take a break for a day then start again. Is this substantial or is it a bit much I do not know.

 

[DJ85]

Yes it does take a fair bit of time on mondays and on wednesdays probably 1hr 30 mins each. Had a quick google so a upper lower for 3 day would look something like
Mon-upper
Tues-off
Wed-lower and so on through the week?
I'll have to go have a look through some of the routines that I can download from my app. Does anyone have any recommendations where to have a look?
I'm free every day really but would like to keep it to an hour a day as after an hour I'm usually worn out, tend to be lifting ok and heavy at the start then by the end I'm a lot lower on the weight. Think I need to lower the sets and reps as well

 

[DJ85]

Thanks that link was very helpful. I'll sit later and try
Make up a split. it says to do one workout per body part but what about chest where theres incline,flat and decline bench? would you alternate each upper day?

 

[DJ85]

I've had a read up on that link and attempted to make up my own split, ive lowered my sets down to 4 like it says and between 4-6 reps for most going heavier if 6 reps are easy.
Opted for a 4 day split as I have a lot of spare time during the weeks
how does this look? Any opinions possible change outs or criticisms welcome tried to stick to thinks I'm comfortable doing, or done before.
I'm flexible with days if its maybe better having a day off in between every gym day.

Monday- upper
Bench press 4x4-6
Barbell rows 4x4-6
Barbell shoulder press 4x4-6
Lat pulldown 4x4-6
Tricep pushdown 4x4-6
Ez bicep curls 4x4-6

Tuesday - lower
Squats 4x4-6
Leg press 4x4-6
Romanian deadlift 4x4-6
Calf raises 3x8
Ab rollouts 2x8

Wednesday - rest day

Thursday - upper
Dumbbell shoulder press 4x4-6
Lat pulldown 4x4-6
Bench press 4x4-6
1 arm rows 4x4-6
Tricep pushdown 4x4-6
Dumbbell bicep curls 4x4-6

Friday - lower
Lunges 3x8
Leg press 3x8
Pull through 3x8
Calf raises 3x8
Cable crunches 3x8

Saturday - rest day
Sunday - rest day

 

[DJ85]

I done the monday upper yesterday and man it's weird doing a bit of everything in the same day. It only took me 40 mins and feel fresh today. Think it was because it took me till my 4th set to see what I could do a comfortable 5 reps with so only really had the last set to go heavy. Is there any warm up sets involved or do I just use yesterday as a benchmark and start off with what I finished with as a start off point next time. I changed the arms to 2x12 like you mentioned, worked in well.

Cable lat pull down (can only do 4 bodyweight chin ups )

Same as I can do 2 max haha.
Lower workout later on today see how I get on.

Been watching videos on deadlifts as not really tried before

 

[DJ85]

Thanks man. Lots of good info on that site. I've made up a set of 4 days and just been alternating them through the week as I go with days off in between.

What I started with ie 1 exercise per body part all in the same day wasnt doing anything at all for me.

Is there a rule as to which muscles should be worked out together I've been reading up and there seems to be a lot of conflicting info.
I've settled for
Day 1 chest and tris
Day 2 back and Bis
Day 3 shoulders and forearms
Day 4 legs and core
I do around about 3 exercises each so 6 in total and takes around an hour each day. Been 3 weeks now at that a (but 8 in total) and seem to be feeling fitter and stronger than before. Slow progress is better than no progress.

Also I've ended up with a tub of whey as well for my trips offshore as the kitchen is shut in between meals so I'm not really getting the chance to eat as often as I'd like.