Growth Routine

[kingquad]

Hey guys, been out of the gym for 8 years, been back at it for 4 weeks and it feels good. in the past i did 2 cycles (about 20 years ago) looking to put in a cycle or 2 maybe in 6 months.

I only have 3 days a week I can workout and was wondering if anyone has a good 3 day GROWTH workout. Also how much cardio should I through in and how long.

I have about 1hr at the gym. I used to weight 180 4 months ago, down to 165lbs, from dieting and running, now would like to gain about 8-10lbs and have a finish weight of 175.

Thanks in advance

 

[grafixLSUalum]

well, plenty of 3-day splits out there to grow with. i would personally recommend you stick with heavy, low to mid-volume training, try to minimize your cardio, but don't cut it out, it is good for cardiovascular health.

heavy compound movement and of course, diet. if you wanna grow, you gotta eat...

how tall are you?